Coach Turney Workout 88

Purpose: To improve running efficiency and sharpen up for test week!
Moderate overall effort – 7/10 RPE.

Warmup:
5min easy shuffle jog/walk
15min easy run
2×20 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
4x15sec strides with 45sec walking recovery (fast and smooth, accelerating throughout each one)

Workout:
8x(30sec surge, 90sec easy)
*Run these a little quicker, starting around 2mile pace and working down to mile pace or just faster.

Cooldown:
5-10min easy run

Effort Descriptions:
Shuffle jog/walk – Very Easy Zone 1. Breathing so easy you could sing if you wanted.
Easy – Zone 2. Breathing calm enough you could maintain normal conversation.
Surge – Fast, smooth, and never forced. Start at 2 mile effort and progress faster if it feels natural and relaxed.

Scaling options:
Beginners/low volume athletes – 6x(30sec surge, 90sec shuffle jog/walk)
Yancy OCR Athletes – As described. If you are doing a time trial this weekend, don’t do any leg strength work after tuesday and no running workouts any later than wednesday. You want at least 2 days of easy running/rest before a big test effort.