Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
2-minutes at 10k race pace
1-minute recovery

Beginner: 5 sets (15-minutes then skip to cool-down)
Intermediate: 7 sets (21-minutes then skip to cool-down)
Advanced 10 sets (30-minutes total)

Cool-down:
5:00-minute walk
Static Stretches