Coach Turney Workout 132

Purpose: To improve running efficiency through speed endurance hills and maintain power built in the previous cycle. Improved running efficiency translates to faster running at ALL paces.
Moderately hard overall effort – 6-7/10.

Warmup:
15min easy shuffle jog/walk
2×10 each (high knees, butt kicks, walking lunges, side-to-side shuffle)

Workout:
40min easy trails +
6x(45sec hard, 1:45 easy)
* The hard intevals should be around 90% (2 mile -5k race effort). You can surge up a hill and jog/walk down to recover or do this on a continuous gradual climb with a longer cooldown back. 5% incline if on a treadmill.

Cooldown:
5-10min 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.
Hard – As hard as you can go without losing form. 2mile-5k race effort.

Scaling options:
Beginners/low volume athletes – 20min easy + 4x(45sec hill surge, 1:45 shuffle jog/walk)
Yancy OCR Athletes – Run hills as 20-30sec fast intervals. This is an excellent easy/moderate workout for speed maintenance and running efficiency.