Coach Turney Workout 159

Purpose: Developing long term aerobic potential and durability.  Increasing training volume.
Moderate effort overall – 6/10.

Workout: Light Progression
60min Progression Run
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*End the last 20min of this run at a slightly stronger effort at a moderate/steady pace, if feeling good run the last 5min hard.

Effort Descriptions:
The first part of this long run should begin at your easy pace. The last 20min should be around marathon race effort. Hard is subjective, run by feel.

Scaling options:
Beginners/low volume athletes – 30min run. Last 10min at a stronger moderate/steady effort.
Yancy OCR Athletes – Run as described.