Coach Turney Workout 54

Purpose: Developing long term aerobic potential and durability.  This is the best run for exploring hilly and technical terrain that simulates your upcoming races. Practice transitioning between running and powerhiking as most people become more efficient powerhiking when grades exceed 15-20% incline. Run into any steep hill, powerhike, and then run out of it just before the top.
Moderately hard effort 6-7/10.

Warmup: Keep the first 10min of run at a very easy pace, walking if needed.

Workout: Long Run 
2.5hr-4hr easy adventure run
*The goal for this run is to keep the effort super easy and just spend time on feet. The most important part is eating enough fuel and calories to keep moving efficiently. If your next goal race is under 60min, cap this run at 2.5hr. If you’re injury prone, do this as a block workout with half the time spent as a low impact activity like cycling. This can also be a long hike/run where you take your time and throw pace out the window.

Effort Descriptions:
The long run should be run at your easy pace. However, due to duration it will still be challenging overall. Try to stay in zone 1-2.

Scaling options:
Beginners – 90min-2hrsmin easy hike/run.
Yancy OCR Athletes – Run as described.