Coach Turney Workout 118

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. Moderately hard 6-7/10 RPE.

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

Workout:
2x(10min steady, 5min easy recovery)
*As the intervals get longer, they will be more fatiguing and RPE will increase. Still base building mode but starting to put in some work.

Cooldown:
20min 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 – 2x(7min steady, 3min easy)
Yancy OCR Athletes – Run as described.