Coach Turney Workout 5

Purpose: To build the aerobic support necessary to complete challenging threshold workouts later on in the training cycle.
Hard effort overall – 8/10.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×12 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: Progression Run
2x(12min steady, 3min easy) +
10min uphill threshold
*If you have a long hill available or incline on your treadmill, run the 10min threshold @ 5-15% incline. Effort should be slightly harder than the steady sections, but pace will be the same or slower. Choose higher incline if you’re focused on races with steep inclines.

Cooldown:
5-10min 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.
Threshold – Breathing becomes labored and you can maybe say a sentence. Race pace for events 60-90 minutes. High zone 3/low zone 4.

Scaling options:
Beginners – 15min steady + 5min easy + 5min uphill threshold.
Yancy OCR Athletes – You should only spend time doing longer zone 4 intervals 1-2x per week, so replace the threshold work with an easy uphill effort unless this is one of your harder workouts this week.