Coach Turney Workout 138

Purpose: Classic lactate threshold workout. Training your body to get comfortable on the edge of redlining. 8/10 RPE.

Warmup:
5min easy shuffle jog/walk
20min easy run
2×10 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
2x(100m stride, 1min recovery)

Workout:
3x(8min threshold, 2min easy recovery)
*Don’t let yourself over-run these. Keep effort in check. Reduced rest and longer repeats.

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 – 15min warmup jog, drills, 4x(5min threshold, 1min easy), 10min Cooldown
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.