Coach Turney Workout 78

Purpose: Take advantage of the fall weather before winter hits!

This run is for developing long term aerobic potential and durability. Practice transitioning between running and powerhiking as most people become more efficient powerhiking when grades exceed 15-20% incline. Run into any steep hill, powerhike, and then run out of it just before the top.
Moderately hard effort 6-7/10.

Warmup: Keep the first 10min of run at a very easy pace, walking if needed.

Workout: Long Run 
2hr-3hr easy adventure run
*The goal for this run is to keep the effort super easy and just spend time on feet. The most important part is eating enough fuel and calories to keep moving efficiently. If your next goal race is under 60min, cap this run at 2hr. If you’re injury prone, do this as a block workout with half the time spent as a low impact activity like cycling. This can also be a long hike/run where you take your time and throw pace out the window.

Effort Descriptions:
The long run should be run at your easy pace. However, due to duration it will still be challenging overall. Try to stay in zone 1-2.

Scaling options:
Beginners/Low Volume Athletes – 90min-2hrsmin easy hike/run.
Yancy OCR Athletes – Run as described.