Coach Turney Workout 127

Purpose:  Race season is coming, stay motivated! We are still building, but workouts will start to feel more challenging. Still keep the effort in check, we want sustainable hard work you can maintain every week. 6-7/10 RPE.

Warmup:
2×10 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
5min easy shuffle jog/walk
20min easy run

Workout:
4x(5min threshold, 3min easy recovery)
*Still short for threshold, and slightly longer recoveries. Don’t let yourself over-run these. Keep effort in check.

Cooldown:
10-20min 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.
Threshold – Low zone 4. Deep, but sustainable breathing. Race pace for 1hr effort.

Scaling options:
Beginners/low volume athletes – 4x(3min threshold, 2min easy)
Yancy OCR Athletes – These workouts are getting to the point it would be wise to modify them. If you have 2 or more other workouts with your HR in zone 4 or higher, then run these intervals at a steady zone 3 effort and really easy on the recoveries. You shouldn’t run sustained intervals in zone 4 or higher more than 2x per week.