Coach Turney Workout 168

Purpose: Developing long term aerobic potential and durability.  Increasing training volume.
Hard effort overall – 7-8/10.

Workout: Light Progression
30min easy + 2x(5min steady, 1min easy) + 15min threshold + 10min easy
1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*Run the first 2 repeats at steady pace (2-3hr race effort-high zone 3). Run the last 15min intervals at threshold (1hr race effort-zone 4).

Scaling options:
Beginners/low volume athletes – 20min run + 3x(5min steady>theshold, 1min easy). Steady is slightly faster than easy but breathing still controlled. Run last one a little faster at threshold.
Yancy OCR Athletes – Run as described.