Coach Turney Workout 20

Purpose: To build aerobic support and climbing strength. Take this workout a little easier. When you have really tough workouts like workout 19, it’s a good idea to dial it back for several days to absorb the intense effort. Moderately effort overall – 6-7/10.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 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: Steady Aerobic
30min Steady Climb
*Do this on a long hill if available or on your treadmill @ 10-15% incline.

Cooldown:
5-10min easy run or incline walk @15%

Effort Descriptions:
Shuffle jog/walk – Breathing VERY easy and relaxed. Zone 1.
Easy – Breathing calm enough you could maintain normal conversation. Zone 2.
Steady – Breathing is deep and you could only manage saying a couple sentences. This is race pace for events 2-3 hours. Zone 3.

Scaling options:
Beginners/Lower volume athletes – 20min steady climb.
Yancy OCR athletes –  Run these at the steady effort that feels comfortable. If you are fatigued from previous workouts, you should do this at an easier zone 2 effort.