Coach Turney Workout 87

Purpose: Developing long term aerobic potential and durability. Long runs are the trail and mountain runners most important weekly effort. This should feel pretty easy and enjoyable. Allow yourself to recover from a tough week of training to be ready for next weekends time trial!
Moderate effort overall – 5-6/10.

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

Workout: Long Run 
60-75min regeneration long run
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*The goal for this run is to run at such an easy pace that the entire run is bliss. A regeneration run is a medium-longer run kept at a recovery effort. The Myrtle routine is excellent for hip mobility and strength.

Effort Descriptions:
The long run should be run at your easy pace.  For this regeneration run, do not allow yourself  to get above zone 2.

Scaling options:
Beginners/low volume athletes – 40-50min regeneration run.
Yancy OCR Athletes – Run as described.