In this episode of "The Weekly Workout," Kevin Coffey introduces a fartlek workout specifically designed for transitioning out of the cold, layered winter months into warmer weather. Kevin emphasizes how the change in weather conditions allows for faster paces and a more enjoyable running experience. The workout consists of three segments:

1. Two intervals of five minutes at a 10K race pace with one-minute recoveries.
2. Three intervals of three minutes at a 5K race pace with one-minute recoveries.
3. Five intervals of one minute at a pace slightly faster than a 5K race pace, also with one-minute recoveries.

Kevin provides detailed guidance on how to execute each segment based on individual fitness levels and recent training experience. He stresses the importance of pacing and exhorts listeners to adjust their efforts according to how their bodies feel during the workout. Kevin signs off by encouraging everyone to stay motivated and work towards their fitness goals.