Coach Turney Workout 49

Purpose: To increase aerobic strength and the ability to clear waste products at threshold pace.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×18 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
10min easy run

Workout:
3x(10min threshold, 2min easy)

* On a very gradual climb or rolling, runnable terrain.

Cooldown:
5-10min 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.
Threshold – Low zone 4. Deep, but sustainable breathing. Race pace for 1hr-90min effort.

Scaling options:
Beginners/low volume athletes – 3x(6min Threshold, 2min rest)
Yancy OCR Athletes – Keep the threshold intervals very comfortable, as slow as your steady 2hr effort (High zone 3). You shouldn’t run sustained intervals in zone 4 or higher more than 2x per week.