Coach Turney Workout 148

Purpose: Recovery long run for next weekends time trial! Next weekend, find a race or route in the 40-70min range. This could be a 10k, or your favorite trail/mountain summit! You’ve built amazing fitness, now it’s time to use it!
Moderate overall effort – 4-5/10 RPE.

Warmup:
5min easy shuffle jog/walk
2×10 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:
80min easy trails
*Regeneration pace, truly easy to absorb the work you’ve put in and recover for time trial next weekend!

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 – 45-60min easy
Yancy OCR Athletes – Run as described.