Coach Turney Workout 47

Purpose: To build aerobic support and climbing strength. Moderately effort overall – 6-7/10.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)

Workout: Steady Aerobic
40min Steady Hill Climb
*If you don’t have access to a continuous climb or treadmill, then you can do this on rolling terrain.

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.
Steady – Breathing is deep and you could only manage saying a couple sentences. This is race pace for events 2-3 hours. Zone 3.

Scaling options:
Beginners/Lower volume athletes – 10min total warmup, 25min steady trail, 5min cooldown.
Yancy OCR athletes –  Keep this run at an easy zone 2 effort. You are doing enough quality running on your OCR days that most of your additional workouts should be easy aerobic running or running technique/efficiency work.