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!

Hello, rockstar,

Holy smokes! The fire you have stoked over these last months is a' blazin'! 🔥

Let's keep going strong!

Workout structure:
Warm-up -
2 minutes Dynamic 
5 minute walk 
5 sets of 30-second acceleration striders (i.e., accelerate for 10 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 10 seconds. 
EZ pace for 10 minutes

WORKOUT - Kickin’ it up 
Four sets - 
4:30 min Higher tempo RPE 6-8
1:30 min of 1-mile pace 8-9 or pull back for active recovery to 3-4 check final surge for details

Cool-down
5-minute walk 
2 minutes static stretches