Coach Turney Workout 113

Purpose: Reducing reps as we increase length. These are phenomenal for building power endurance. A little goes a long way with hard hill reps. Make sure you’re fully warmed up for this.
Moderate overall effort – 6/10.

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

Workout:
4x(30sec hill sprint, 90sec 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:
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.
Hill Sprint- A fast but controlled effort. 1-2mile race effort.

Scaling options:
Beginners/low volume athletes – 3x(30sec hill sprint, 2:00 easy jog down)
Yancy OCR Athletes – Run as prescribed. This is an excellent easy/moderate workout for speed maintenance and running efficiency.