Coach Turney Workout 68

Purpose: To improve running efficiency through short surges of speed and maintain power built in the previous cycle. Improved running efficiency translates to faster running at ALL paces.
Moderate overall effort – 7/10.

Warmup:
5min easy shuffle jog/walk
2×20 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)

Workout:
50min easy trails +
+7x(20sec hill sprint, 1:40 walk/jog)
*Focus on driving through the hips and powerful extension, at 5-10% grade.

Cooldown:
10-30min 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.
Hill Sprint – Fast, smooth, but not forced. Focus on powerfful hip extension and quick turnover.

Scaling options:
Beginners/low volume athletes – 25min easy + 7x(20sec hill sprint, 1:40 shuffle jog/walk)
Yancy OCR Athletes – Run as described. This is an excellent easy/moderate workout for power and running efficiency.