Coach Turney Workout 177

Purpose: Developing long term aerobic potential and durability.  Practicing a steady build into even paced tempo running.
Hard effort overall – 7-8/10.

Warmup:
20min easy
2×10 reps each (Walking lunges, high knees, but kicks,  side shuffle, kareoke, leg swings)

Workout: 30min progression
10min steady+20min tempo run at threshold effort
1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*Threshold (1hr race effort-zone 4). Steady (2-3hr race effort – high zone 3)

Cooldown
10-20min easy

Scaling options:
Beginners/low volume athletes – 20min WU + drills + 18min tempo at threshold + 5-10min CD
Yancy OCR Athletes – Run as described, this should be one of your 2 harder training sessions this week.