Coach Turney Workout 70

Purpose: To increase aerobic strength and the ability to clear waste products at threshold pace.

Warmup:
5min easy shuffle jog/walk
10min easy run
3×10 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
10min easy run

Workout:
3x(10min threshold, 2min easy)

* On a very gradual climb or rolling, runnable terrain. We did this workout a couple months ago, so today can be used to compare with workout 49! If you kep track of the workout from last time, I want you to start at the same threshold pace/effort and then try to run each 10min section slightly 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-90min effort.

Scaling options:
Beginners/low volume athletes – 3x(6min Threshold, 2min rest)
Yancy OCR Athletes – Keep the threshold intervals very comfortable, as slow as your steady 2hr effort (High zone 3) unless this is one of your harder efforts for the week.. You shouldn’t run sustained,hard intervals in zone 4 or higher more than 2x per week.