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-minute walk 
10-minute EZ jog or run 

Workout: 
4 minutes of HARD Effort at RPE 8-9
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x 

then, 
6 sets of  1:30-minute hill repeats at hard effort, Incline 4% or higher, 1-minute Rest at 1%  

Cool-down:
2-minute walk
Static Stretches