Coach Turney Workout 76

Purpose:  When you can run 4x8min at threshold feeling stong and not overextending, you are very fit, specifically for events in the 1 hour range (however, a well developed threshold will make you faster at ALL endurance events). Repeating this workout from a few weeks ago to solidify threshold fitness.

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)

Workout:
4x(8min threshold, 2min walking recovery)
*Run the last repeat at a slight incline if possible.

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.

Scaling options:
Beginners/low volume athletes – 3x(8min Threshold, 2min rest)
Yancy OCR Athletes – This is a staple endurance running workout. However, you should only run challenging efforts like this no more than 2x per week, so balance your week accordingly. Shorten this workout to 2 repeats with a long easy warmup/cooldown or run these at a moderate pace if you have 2 other hard days this week.