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 
3-minute walk
10-minute EZ run pace
5 sets of 20/40 strides

Workout:
3-minute Tempo RPE 6-7
5-minute Conversation RPE 4-5
1-minute Recovery RPE 2-3

4-minute Conversation RPE 4-5
3-minute Tempo RPE 7-8
2-minute Recovery/Conversation RPE 3-4

1-minute PUSH RPE 8-9
1-minute Recovery/Rest RPE 1-3

Cool-down:
2-minute walk
Static Stretches