Coach Turney Workout 104

Purpose: Increasing hill sprint repetitions to build efficiency and speed endurance.
Moderately hard overall effort -6-7/10.

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

Workout:
8x(20sec hill sprint, 1:40 easy)
*The hill sprints should be around 90-95% (1-2mile race effort). You can surge up a hill and jog down to recover or do this on a continuous gradual climb with a longer cooldown back. 5% incline if on a treadmill.

Cooldown:
10-15 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.
Hill Sprint- A fast but controlled effort. 1-2mile race effort.

Scaling options:
Beginners/low volume athletes – 6x(20sec hill sprint, 1:40 easy jog down)
Yancy OCR Athletes – Run as prescribed. This is an excellent workout for speed endurance and running efficiency.