Coach Turney Workout 6

Purpose: Developing long term aerobic potential and durability. Long runs are arguably the trail and mountain runners most important weekly effort. This is the best run for exploring hilly and technical terrain that simulates your upcoming races. It can also be one of the most rewarding as you use your fitness to explore the areas around you. Practice transitioning between running and powerhiking. Most people become more efficient switching to powerhiking when grades exceed 10-20% incline. Run into any steep hill, powerhike, and then run out of it just before the top.
Moderately hard effort overall – 7/10.

Warmup: Keep the first 15min of run at a very easy pace, walking if needed.

Workout: Long Run 
1:45:00 Moderate Hilly Run
*Try and accumulate at least 1500ft of vertical gain during this run. If it is possible in your area, go explore some cool trails or grab the nearest peak! If this is not possible due to quarantine restrictions, a treadmill or neighborhood run will do just as well.

Effort Descriptions:
The long run should be run at your easy pace. However, due to duration and hills, it will still be challenging overall. Try to stay in zones 1-2, but it’s okay if you end up in zone 3 near the end of the run.

Scaling options:
Beginners – 50-75min hilly run. Try to accumulate at least 600ft of vertical gain.
Yancy OCR Athletes – Run as described.