Coach Turney Workout 166

Purpose: Downhill Prep. It’s important to progressively condition your legs for the downhills.
Moderate overall effort – 6-7/10 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:
1:45 hr mountain run with easy climb with faster descent
*Run each downhill with purpose. Quick steps, arms out high for balance, try to not resist gravity! Try to pick a route with a longer climb in the first part and long descent after.

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 – 60-75min easy with purposeful downhills. Can do as hike up, run down.
Yancy OCR Athletes – Run as described.