Coach Turney Workout 171

Purpose: Developing long term aerobic potential and durability.  Practicing even paced tempo running.
Hard effort overall – 7-8/10.

Warmup:
20min easy
2×10 reps each (Walking lunges, high knees, but kicks,  side shuffle, kareoke, leg swings)

Workout: 20min tempo
20min tempo run at threshold effort
1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*Threshold (1hr race effort-zone 4). Next week we’ll do a 30min TT to find your approximate Lactate threshold heart rate for those using HR monitors for training.

Cooldown
10-20min easy

Scaling options:
Beginners/low volume athletes – 20min WU + drills + 15min tempo at threshold + 5-10min CD
Yancy OCR Athletes – Run as described, this should be one of your 2 harder training sessions this week.