Coach Turney Workout 194

Purpose: Developing long term aerobic potential and durability.  Increasing training volume.
Moderate effort overall – 6-7/10.

Workout: Light Progression
70min Progression Run
+ 1x through Myrtle routine https://runnyday.in/myrtl-routine/http://www.njsportsmed.com/files/myrtl_routine.pdf
*End the last 20min of this run at a slightly stronger effort at a moderate/steady pace.

Effort Descriptions:
The first part of this long run should begin at your easy pace. The last 20min should be around marathon race effort.

Scaling options:
Beginners – 35min run. Last 10min at a stronger moderate/steady effort.
Yancy OCR Athletes – Run as described.