Coach Turney Workout 167

Purpose: To prepare for longer intervals at paces that challenge V02max (2mile-5k races) and to improve running efficiency through short surges of speed and long easy rests. Improved running efficiency translates to faster running at ALL paces.
Moderately hard overall effort – 7-8/10.

Warmup:
5min easy shuffle jog/walk
15min easy run
2×15 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
4x(20sec stride, 40 sec rest)

Workout:
3x(6min of 30-30’s, 4min easy)
*30-30’s are an interval style where you alternate between 30sec hard and 30sec moderate during the full length of the interval. Effort is subjective since the short recoveries will force you to run a little slower. Paces will be slower than last session since durations are longer.

Cooldown:
5-10min 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.
Moderate – Maintaining easy pace, but effort and heart rate are higher due to the hard 30sec preceding the moderate 30sec.
Hard – As fast as you can run while staying smooth and in control. Due to short recovery, this will land in the 5k-10k race effort.
Stride – Basically the same as a surge, but used in the warmup without easy running between reps.

Scaling options:
Beginners – Shorten the warmup easy run to 5min. 2x(4min of 30-30’s, 2min easy shuffle jog)
Yancy OCR Athletes – 4x(30sec surge, 1:00 easy jog) + 4x(30sec surge, 2:00 easy jog). Surges should be relaxed sprints, so focus on good form and don’t force the speed. Smooth is fast.