Coach Turney Workout 17

Purpose: To build the aerobic support necessary to complete challenging threshold workouts later on in the training cycle.
Moderately effort overall – 7-8/10.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)

Workout: Progression Run
20min steady, 5min easy + 15min steady, 3min easy
7min Threshold uphill
*If you have a long hill available or incline on your treadmill, run the 7min threshold @ 15-30% incline.

Cooldown:
5-10min easy run or incline walk @15%

Effort Descriptions:
Shuffle jog/walk – Breathing VERY easy and relaxed. Zone 1.
Easy – Breathing calm enough you could maintain normal conversation. Zone 2.
Steady – Breathing is deep and you could only manage saying a couple sentences. This is race pace for events 2-3 hours. Zone 3.
Threshold – Breathing is very heavy but still under control. This is toeing the line with blowing up without crossing over. Race pace for ~1hr. Zone 4.

Scaling options:
Lower volume athletes – 20min steady + 5min easy + 10min steep steady uphill.
Yancy OCR athletes –  Run these at the steady effort that feels comfortable. If you are fatigued from previous workouts, you should do this at an easier zone 2 effort.