Coach Turney Workout 124

Purpose: 
Building aerobic volume and adding in 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:
5x(5min steady, 2min easy recovery)
*Run on flattish terrain unless you have an upcoming mountain race. Then you can run/powerhike steady up, walk down for the easy.

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 – 3x(5min steady, 2min easy)
Yancy OCR Athletes – Run as described.