Coach Turney Workout 107

Purpose: Blending flat speed with uphill power and improving running efficiency.
Moderately hard overall effort -7/10 RPE.

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

Workout:
8x(20sec sprint, 1:40 easy)
*Alternate between hill and flat sprints each rep. The hill sprints should be around 90-95% (1-2mile race effort).

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.
Sprint- A fast but controlled effort. 1-2mile race effort.

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