Coach Turney Workout 55

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

Warmup:
5min easy shuffle jog/walk
10min easy run
2×15 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
10min easy run

Workout:
2x(15min threshold, 5min easy) +
4x(20sec hill sprint, 1:40 easy)
* The hill sprints should be around 90-95% (1-2 mile race effort). 8-10% incline if on treadmill.

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.
Hill Sprint – Fast and powerful, but stay relaxed. 1-2mile race effort.

Scaling options:
Beginners/low volume athletes – 2x(10min Threshold, 3min rest) + 4x20sec hill sprints.
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. Run sprints as prescribed.