Coach Turney Workout 149

Purpose: Sharpening for time trial or race!
Moderate overall effort – 5-6/10.

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

Workout:
4x(30 sec hill sprint, 1min easy jog down) +
4x(30sec fast, 2min easy jog)
* 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. 10% incline for hills  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.
Fast, sprint – 95% effort, sprint as fast as you can run with good form.

Scaling options:
Beginners/low volume athletes – 3x(30sec hill sprint, 1:00 shuffle jog/walk) + 3x(30sec fast, 2min easy jog)
Yancy OCR athletes – Run as described.