Coach Turney Workout 67

Purpose: Working down from comfortable half marathon pace to tempo pace to simulate kicking in a longer race while fatigued. Learning to recover mid-workout from hard sprints and resume even pacing.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
4x20sec strides from 5k->1mile effort on ~1min rest

Workout:
10,8,6min Threshold with 2min rests +
4x30sec sprints w/ 60sec rest (hill if possible) +
6,4,2min Threshold with 2min rests
*Start at a comfortable pace just slower than threshold for the first repeat. Each repeat after should be just equal pace or slightly faster than the one before. This workout incorporates hill sprints in the middle of the workout to zap the legs and force muscle recruitment so the repeats after will be harder to complete. It’s okay if pace stays even rather than getting faster.

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 effort.
Hill Sprints – 95% or around 1 mile effort.

Scaling options:
Beginners/low volume athletes – 8, 6,4 ,2min threshold with 2min walking recovery between each. Add 2x(30sec hill sprints, 60sec recovery) after the 6min repeat before finishing with the 4,2min repeats.
Yancy OCR Athletes – Keep the threshold intervals very comfortable, and keep steady at the same pace throughout unless this is one of your harder workouts for the week. (High zone 3). You shouldn’t be doing more than 2 workouts a week with hard sustained efforts zone 4 or higher.