Coach Turney Workout 135

Purpose: 
Building aerobic volume and longer steady state efforts for increasing efficiency at aerobic threshold. Hard 7-8/10 RPE.

Warmup:
20min easy
2×10 each (high knees, butt kicks, walking lunges, high skips, leg swings)
2x100m strides around 75-85%

Workout:
2x(20min steady, 5min easy)
*Start a little easier before working into your sweet spot.

Cooldown:
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.
Steady – High Zone 3. Deep, but sustainable breathing. Race pace for 2hr effort.

Scaling options:
Beginners/low volume athletes – 10min warmup, 2x(12min steady, 3min easy), 10min cooldown
Yancy OCR Athletes – Run at the lower end of zone 3 if you have 2 or more other hard workouts this week.