Coach Turney Workout 106

Purpose: 
Building aerobic volume and adding in short surges at paces that will be used for future longer and harder workouts. These base workouts should never feel very hard for the intervals. Today we’re adding a little bit of steady effort running. Moderate 6/10 RPE.

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

Workout:
4x(3min steady, 3min easy recovery)
*Just a taste of faster pace, this should be easy overall.

Cooldown:
20-30min easy run

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.
Steady – High Zone 3. Deep, but sustainable breathing. Race pace for 2hr effort.

Scaling options:
Beginners/low volume athletes – 3x(3min steady, 3min easy)
Yancy OCR Athletes – Run as described.