Coach Turney Workout 26

Purpose: To build running efficiency and speed endurance.
Hard overall effort – 8/10.

Warmup:
5min easy shuffle jog/walk
15min easy run
2×20 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
4x(20sec stride, 40sec walk/jog)

Workout:
10x(1min hard, 90sec easy)

*Start at your 5k goal pace and if that feels comfortable after the first 5 reps, you can work down towards 3k- 1mile pace.

Cooldown:
10-15min easy run

Effort Descriptions:
Shuffle jog/walk – Very Easy Zone 1. Breathing VERY easy and relaxed.
Easy – Zone 2. Breathing calm enough you could maintain normal conversation.
Hard – Around 5k pace depending on duration. Should be nearly thefastest possible pace you can maintain for the entire workout. Breathing is heavily labored, but try to stay as smooth and relaxed as possible. Zone 5 effort, however due to the short nature of these intervals, it’s not very useful to go by heart rate because of lag.
Stride – Relaxed sprint where you start conservative and make each a little faster, finishing around mile pace or slightly faster.

Scaling options:
Beginners/ low volume athletes – Shorten the warmup easy run to 10min. 6-8x(1min hard, 90sec easy)
Yancy OCR Athletes – If you have already done 2 workouts with zone 4 effort or higher this week, I would skip this workout and replace with easy cross training or an easy run with 6x30sec strides.