Coach Turney Workout 1

Purpose: To improve running efficiency through short surges of speed and long easy rests.
Moderate overall effort – 6/10.

Warmup:
5min easy shuffle jog/walk
5min easy run
2×10 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)

Workout:
8x(30sec surge, 2:00 easy)

Cooldown:
5-10min easy run

Effort Descriptions:
Shuffle jog/walk – Very Easy Zone 1. Breathing so easy you could sing if you wanted.
Easy – Zone 2. Breathing calm enough you could maintain normal conversation.
Surge – Fast, smooth, and never forced. Starting around 5k effort and progressing faster if it feels natural and relaxed.

Scaling options:
Beginners – 4-6x(30sec surge, 2:00 shuffle jog/walk)
Yancy OCR Athletes – This is a moderate workout and a great addition to the regular OCR programming. Make sure the easy running between surges is truly easy.