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 walking warm-up
15-minute warm-up EZ RPE 3-4

Main workout: 4 sets of
4:00 at 800m effort (rpe 6-7)
2:00 jog or walk recovery (2-4)

followed by 4 sets of
2:00 at 400m effort (rpe 7-9)
2:00 jog or walk recovery (2-4)

Cool-down:
5-minute walk 
Static stretches