Coach Turney Workout 22

Purpose: To get comfortable running at faster threshold paces and to prepare for longer and harder theshold intervals.

Hard effort overall – 8/10.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×15 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)
4x15sec fast relaxed strides w/ 45sec easy recovery

Workout: Cruise Intervals
8x2min CV pace (critical velocity – just faster than threshold) with 1min easy recovery between each interval

*I suggest running this on a flatter trail if possible. But just like any of the workouts, you can complete on any terrain that matches the terrain of your goal races.

Cooldown:
10-15min 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.
Cruise Intervals – Breathing becomes labored and you can maybe say a sentence. Race pace for events 40-60 minutes (10k pace for many people). High Zone 4.

Scaling options:
Beginners/low volume athletes – 6x2min CV Pace w/ 1min walking rest.
Yancy OCR Athletes – You can run the same workout structure but start your intervals at a moderate to steady effort. Increase pace each rep until the last couple reps are around 10k pace. Focus more on form and efficiency while keeping the overall effort moderate.