Coach Turney Workout 16

Purpose: To prepare for harder 3-5min intervals around 5k effort and improve running efficiency through short surges of speed and long easy rests.
Hard overall effort – 8/10.

Warmup:
5min easy shuffle jog/walk
15min easy run
2×20 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)

Workout:
3x(5min of 30-30, 3min easy) + 3x(20sec hill sprint, 1min walking recovery)

*For the 5min interval alternate between 30sec at 5k effort and 30sec at a steady (not easy) effort. Progress to around 90-95% (1 mile) effort for the 3x20sec reps on steeper uphill, jog/walk down recovery). Run the surges on rolling terrina if possible. 3-5% incline for first set, 8-10% for 2nd set if on a treadmill.

Cooldown:
10-15min 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.
30-30 – Alternate between hard and steady every 30sec. The steady allows you to partially recover, but not completely.

Scaling options:
Beginners – Shorten the warmup easy run to 5min. 6x(30sec surge, 30sec easy jog), 4min easy, 4x(20sec hill sprint, 60sec walking recovery).
Yancy OCR Athletes – 3x(3min of 30-30’s, 3min recovery). Keep the 30sec off at a much easier effort to allow the overall workout to stay moderate. Add a longer zone 2 cooldown if able, up to 30min.