Coach Turney Workout 128

Warmup:
40min easy jog
2×12 each (high knees, butt kicks, walking lunges, side shuffle, leg swings)

Workout:
8x(20sec accelerations, 1:40sec easy)
* Make sure you are maintaining good running mechanics. Tall and upright torso, feet landing underneath your hips, strong arm swing without crossing in front of the body,

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.
Accelerations – Strides where you begin at a jog and quickly accelerate until you finish the last 5sec at an all out sprint.

Scaling options:
Beginners/low volume athletes – 20min warmup. 4x(20sec acceleration, 2:10 easy jog/walk)
Yancy OCR Athletes – Run as prescribed. This is an excellent easy/moderate workout for building power and running efficiency.