Coach Turney Workout 150

Purpose: Shakeout for race or time trial. Do this the day before any hard race type effort!
Easy overall effort – 3/10.

Warmup:
10min shuffle jog
10-20min easy run
2×10 each (high knees, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops, high skips)
2-4x100m strides *start at moderate speed and pick up the pace each one. Focus on feeling smooth and relaxed.

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.
Strides, relaxed sprint – 85% effort

Scaling options:
Beginners/low volume athletes – 15-20min, Run as described
Yancy OCR athletes – Run as described.