Coach Turney Workout 146

Purpose: To improve running efficiency through speed endurance hills and maintain power. Improved running efficiency translates to faster running at ALL paces.
Hard overall effort – 7-8/10.

Warmup:
20min easy run
2×10 each (high knees, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)

Workout:
4x(2min hard, 2min easy jog down) +
4x(30sec fast, 2min easy jog)
* The hard intervals should be around 90% 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:
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.
Hard – As hard as you can go without losing form. 2mile-5k race effort.
Fast – 95% effort, sprint as fast as you can run with good form.

Scaling options:
Beginners/low volume athletes – 3x(2min hard hill surge, 2:00 shuffle jog/walk) + 3x(30sec fast, 2min easy jog)
Yancy OCR athletes – Run as described. Reduce effort and focus on form for 2min intervals.