Coach Turney Workout 75

Purpose: Developing long term aerobic potential and durability. This is the best run for exploring hilly and technical terrain that simulates your upcoming races.
Hardard effort overall – 7-8/10.

Workout: Long Run
2-2.5hr Long run, smooth and push your comfort zone on the downhill.
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*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). Today, push the descent to the top of your comfort zone (as long as you don’t have nagging injuries and you can do it safely).

Effort Descriptions:
Be smart about how hard you push the downhill. If you have not done much downhill recently, then take it easier. This is the kind of session that can leave you incredibly sore for a up to a week if you haven’t had a hard downhill stimulus in the last 4-6 weeks.

Scaling options:
Beginners/low volume athletes – 90min-2hr hill climb with faster downhill. With any real vert, it’s okay to powerhike most of the uphill!
Yancy OCR Athletes – Run as described.