Coach Turney Workout 183

Purpose: Developing long term aerobic potential and durability.  Practicing a steady pace one rolling hills.
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:
2x(20min steady, 5min easy) with a focus on pushing the uphills and keeping the flats and downhills smooth
1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*Steady (2-3hr race effort – high zone 3)

Cooldown
10-20min easy

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