Coach Turney Workout 100

Purpose: Speed and efficiency development. 100th workout!!
Moderate overall effort – 5-6/10.

Warmup:
20min easy jog
2×10 each (high knees, butt kicks, walking lunges, side shuffle, leg swings)

Workout:
8x(100m strides flat, 100m easy recovery)
*The strides should be around 5k speed to start and work down towards mile pace if feeling smooth.

Cooldown:
5-10 min easy jog

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.
Stride- Fast controlled effort. Don’t push these workouts at the beginning of a new cycle. Let the fitness/power come to you through consistency, not overdoing it.

Scaling options:
Beginners/low volume athletes – 6x(100m strides flat, 100m easy recovery)
Yancy OCR Athletes – Run as prescribed. This is an excellent easy/moderate workout for speed maintenance and running efficiency.