Coach Turney Workout 85

Purpose: A faster, lighter workout to sharpen the legs for an FKT or time trial workout next weekend (workout 90). We’ve spent a lot of time developing our lactate threshold (1 hour race pace), so let’s test it! You can reduce your overall volume a little this week.  Workout 86 will be tough, and then we’ll recover and sharpen.
Moderate overall effort – 5-6/10.

Warmup:
15min easy shuffle jog/walk
2×10 each (high knees, butt kicks, walking lunges, side shuffle, leg swings)

Workout:
6x(30sec hill sprint, 2:30 easy)
*The hill sprints should be around 90-95% (1-2mile race effort). You can surge up a hill and jog/walk down to recover or do this on a continuous gradual climb with a longer cooldown back. 5% incline if on a treadmill.

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.
Hill Sprint- A fast but controlled effort. 1-2mile race effort.

Scaling options:
Beginners/low volume athletes – 4x(30sec hill sprint, 2:30 easy jog down)
Yancy OCR Athletes – Run as prescribed. This is an excellent easy/moderate workout for speed maintenance and running efficiency.