Description

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,

Are you ready to crush today's workout?!? The answer is YES!

Warmup: (slow down to speed up these warm-ups contribute to 80/20 principle)
2 - minutes dynamic stretches

5 - minutes warmup walk,jog, or light run  

10 - minutes easy running 

Main Portion of workout: FOLLOW FINAL SURGE Instructions
5 sets 

3:00 minutes at 5K effort pace and/or RPE 7-9

2:00 minutes active recovery 2-4 RPE 

Cooldown: (These cooldowns contribute to 80/20 principle for accumulating base-building mileage and help to mitigate injury)

5-minutes light jog

5-minutes walk 

2 min static stretches

YES, YOU CAN DO HARD THINGS! xoxo - Coaches Christine & Shelby