Coach Turney Workout 63

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
2-2.5hr Long run, fast and smooth on the downhill.
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*Similar to 2 weeks ago, except I want you to seek out a trail/mountain with a mostly continuous climb and descent if possible. This is a great opportunity to bag a peak! On long downhills, the key to running fast is light, quick steps. You’ll be faster, more efficient, and less likely to get injured. Big pounding steps cause serious muscle breakdown and slow you down in the long run (pun intended).

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

Scaling options:
Beginners – 60-90min hilly run with faster downhill. With any real vert, it’s okay to powerhike most of the uphill!
Yancy OCR Athletes – Run as described.