Coach Turney Workout 131

Purpose: We are starting to get some true pre-season work in. We’ve laid the foundation, now workouts will be true workout efforts. We still want sustainable hard work you can maintain every week. 7-8/10 RPE.

Warmup:
2×10 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
5min easy shuffle jog/walk
20min easy run

Workout:
4x(6min threshold, 2min easy recovery)
*Don’t let yourself over-run these. Keep effort in check. Reduced rest and longer repeats, this is the first true lactate threshold effort.

Cooldown:
10-20min easy run

Effort Descriptions:
Shuffle jog/walk – Very Easy Zone 1. Breathing VERY easy and relaxed.
Easy – Zone 2. Breathing calm enough you could maintain normal conversation.
Threshold – Low zone 4. Deep, but sustainable breathing. Race pace for 1hr effort.

Scaling options:
Beginners/low volume athletes – 15min warmup jog, drills, 4x(4min threshold, 1min easy),               10min Cooldown
Yancy OCR Athletes – These workouts are getting to the point it would be wise to modify them. If you have 2 or more other workouts with your HR in zone 4 or higher, then run these intervals at a steady zone 3 effort and really easy on the recoveries. You shouldn’t run sustained intervals in zone 4 or higher more than 2x per week.