Coach Turney Workout 57

Purpose: Developing long term aerobic potential and durability. This is the best run for exploring hilly and technical terrain that simulates your upcoming races.
Moderately hard effort overall – 7/10.

Workout: Long Run
2hr Long easy distance run, fast and smooth on the downhills.
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*Don’t necessarily push on the downhills. Let gravity take you and spin out the legs while staying light on your feet. Quick light steps are fastest and most efficient.

Effort Descriptions:

This long run should be run at your easy pace. However, due to duration and hills, it will still be challenging overall.

Scaling options:
Beginners – 45-60min hilly run with faster downhills.
Yancy OCR Athletes – Run as described.