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 or jog warmup
10-minute EZ pace
5 minutes of :30 stride/:30 recovery

Workout:
4:00 push Tempo 
2:00 Recovery 

3:00 push Upper Tempo 4
1:30 Recovery 

2:00 push 1-mile 
1:00 Recovery 

1:00 push near all-out 
:30 Recovery 

Repeat 2x  
then, 5 minutes of :20 sec strides/:40 recovery 50:30

Cool-down:

5:00 minute walk or jog 
Static Stretches