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!

Hey, rockstar,

Excellent work conquering week 7; just like that, we are already heading into week 8!

This speed play/structured fartlek is a fun way to keep the paces and energy high.

The workout Structure is as follows:
Warm-up:
2 minutes dynamic movements

5-minute walking warm-up

10- minute warm-up EZ RPE 3-4

Main workout: 3 sets (36 min total) 

4:00 at 10K effort (rpe 6-7)

2:00 jog or walk recovery (2-4)

2:00 at 5K effort (rpe 7-9)

4:00 jog or walk recovery (2-4)

Cool-down:

5-minute walk 
Static stretches

Follow the instructions on Final Surge for details! 

And Enjoy magical unicorn 🦄