Coach Turney Workout 173

Purpose: To prepare for longer intervals at paces that challenge V02max (2mile-5k races).
Moderately hard overall effort – 7-8/10.

Warmup:
5min easy shuffle jog/walk
20min 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(15sec stride, 45 sec rest)

Workout:
15x(1min hard, 1min easy)
*Hold the pace for the hard intervals that you can maintain for the entire workout while able to keep easy at a jog.

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 fast as you can run while staying smooth and in control. Due to short recovery, this will land in the 5k-10k race effort.

Scaling options:
Beginners – Shorten the warmup easy run to 10min. 10x(1min hard, 1min easy), 10min easy cooldown.
Yancy OCR Athletes – 12x(30sec surge, 1:00 easy jog). Surges should be relaxed sprints, so focus on good form and don’t force the speed. Smooth is fast.