Coach Turney Workout 147

Purpose:  We are putting the finishing touches on threshold fitness. You need to bring focus to this workout. The key is to pick a pace you can maintain throughout, but requires some mental fortitude to stick with it. 8/10 RPE.

Warmup:
2×10 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
5min easy shuffle jog/walk
15min easy run

Workout:
6x(5min threshold, 2min easy recovery)
*The last half of this workout will be a challenge. Stay consistent!

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 – 4x(4min threshold, 1min easy)
Yancy OCR Athletes – 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.