Coach Turney Workout 21

Purpose: Developing long term aerobic potential and durability. Long runs are the trail and mountain runners most important weekly effort. This is the best run for exploring hilly and technical terrain that simulates your upcoming races. It can also be one of the most rewarding as you use your fitness to explore the areas around you. Practice transitioning between running and powerhiking as most people become more efficient powerhiking when grades exceed 15-20% incline. Run into any steep hill, powerhike, and then run out of it just before the top.
Moderate effort overall – 5-6/10.

Warmup: Keep the first 10min of run at a very easy pace, walking if needed.

Workout: Long Run 
90min regeneration long run
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*The goal for this run is to run at such an easy pace that the entire run is bliss. A regeneration run is a medium-longer run kept at a recovery effort. The Myrtle routine is a very popular and effective hip circuit used by many running coaches and developed by Jay Johnson. It is excellent for hip mobility and strength.

Effort Descriptions:
The long run should be run at your easy pace.  For this regeneration run, do not allow yourself  to get above zone 2.

Scaling options:
Beginners/low volume athletes – 60min regeneration run.
Yancy OCR Athletes – Run as described.