Coach Turney Workout 129

Purpose: 
Building aerobic volume and starting some longer steady state efforts for increasing efficiency at aerobic threshold. Moderately hard 6-7/10 RPE.

Warmup:
20min easy
2×10 each (high knees, butt kicks, walking lunges, high skips, leg swings)
2x100m strides around 75-85%

Workout:
30min steady
*First longer steady run, it’s okay to start a little easier before working into your sweet spot.

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 – 10min warmup, 20min steady, 10min cooldown
Yancy OCR Athletes – Run as described.