Coach Turney Workout 145

Purpose: Longer easy run to practice fueling and build aerobic durability.
Moderate overall effort – 7/10 RPE.

Warmup:
5min easy shuffle jog/walk
2×12 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)

Workout:
2:00-2:30 hr easy trails

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.

Scaling options:
Beginners/low volume athletes – 70-90min easy
Yancy OCR Athletes – Run as described.