Coach Turney Workout 143

Purpose: Working VO2 max on the hills for a leg burning, power building workout.
Hard overall effort – 8/10.

Warmup:
20min easy run
2×10 each (high knees, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
3x15sec strides with ~1min easy between each

Workout:
5x(2min hard, 2min easy jog down)
* The hard intervals should be around 90% . You can surge up a hill and jog/walk down to recover or do this on a continuous gradual climb with a longer cooldown back. 5% incline if on a treadmill.

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.
Hard – As hard as you can go without losing form. 2mile-5k race effort.

Scaling options:
Beginners/low volume athletes – 5x(90sec hard , 90sec easy shuffle jog/walk) uphill.
Yancy OCR athletes – Replace with 6x30sec hills if you have 2 or more other workouts in zone 4 or higher this week.