Coach Turney Workout 155

Purpose: To prepare for longer intervals at paces that challenge V02max (2mile-5k races) and to improve running efficiency through short surges of speed and long easy rests. Improved running efficiency translates to faster running at ALL paces.
Moderately hard overall effort – 7-8/10.

Warmup:
5min easy shuffle jog/walk
15min easy run
2×15 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
4x(20sec stride, 40 sec rest)

Workout:
3x(3min of 30-30’s, 3min easy) +
3x(30sec surge, 1:30 easy)
*30-30’s are an interval style where you alternate between 30sec hard and 30sec moderate during the full length of the interval (3min today). The surges should be around 90% (1-2 mile race effort). Run the surges on a hill if possible. 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:
5-10min 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.
Moderate – Maintaining easy pace, but effort and heart rate are higher due to the hard 30sec preceding the moderate 30sec.
Hard – As fast as you can run while staying smooth and in control. Due to short recovery, this will land in the 5k-10k race effort.
Stride – Basically the same as a surge, but used in the warmup without easy running between reps.
Surge – Fast, smooth, and never forced. 1-2mile race effort.

Scaling options:
Beginners – Shorten the warmup easy run to 5min. 5x(30sec hard 30sec shuffle jog/walk) + 5x(30sec surge, 1:30 shuffle jog/walk)
Yancy OCR Athletes – 4x(30sec surge, 1:00 easy jog) + 6x(30sec surge, 2:00 easy jog). Surges should be relaxed sprints, so focus on good form and don’t overdo the speed.