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! Treadmill Pace Charts for Each Level HEREWarm-Up:Dynamic Stretches 5:00-minute Walk:Rising Stars: 2.0–3.5 MPHShining Striders: 3.5–4.0 MPHExtraordinary Elites: 4.0–4.5 MPH5:00-minute Conversation Pace:Rising Stars: 3.5–5.0 MPHShining Striders: 5.0–6.0 MPHExtraordinary Elites: 5.5–6.5 MPHMain Set:5 Sets of Strides:Push for :20 seconds:Rising Stars: 5.0–6.5 MPHShining Striders: 6.0–7.5 MPHExtraordinary Elites: 8.0–9.5 MPHRecover for :40 seconds:Rising Stars: 2.0-3.0 MPH Shining Striders: 2.0–3.5 MPHExtraordinary Elites: 2.0-3.5 MPH MPH3:00-minute Conversation Pace:Rising Stars: 3.5–5.0 MPHShining Striders: 5.0–6.0 MPHExtraordinary Elites: 6.0–7.0 MPHWorkout: Complete 2 Sets of the Following Intervals2:00 minutes at 400m pacing:Rising Stars: 5.5–6.0 MPHShining Striders: 6.5–7.5 MPHExtraordinary Elites: 8.0–9.0 MPHRecovery for :30 seconds: 2.0–4.5 MPH for all levels3:00 minutes at 600m pacing:Rising Stars: 5.0–5.5 MPHShining Striders: 6.0–7.0 MPHExtraordinary Elites: 7.5–8.5 MPHRecovery for 1:00 minute: 2.0–4.5 MPH for all levels4:00 minutes at 800m pacing:Rising Stars: 4.8–5.3 MPHShining Striders: 5.5–6.5 MPHExtraordinary Elites: 6.5–7.5 MPHRecovery for 1:30 minutes: 2.0–4.5 MPH for all levels5:00 minutes at 1000m pacing:Rising Stars: 4.5–5.0 MPHShining Striders: 5.0–6.0 MPHExtraordinary Elites: 6.0–7.0 MPHRecovery for 2:00 minutes: 2.0–4.5 MPH for all levelsFinal Push:1:00-minute Sprint Push:Rising Stars: 6.0–7.0 MPHShining Striders: 7.0–8.5 MPHExtraordinary Elites: 8.5–10.0+ MPHCooldown:3:00-minute Walk:Rising Stars: 2.0–3.5 MPHShining Striders: 3.5–4.0 MPHExtraordinary Elites: 4.0–4.5 MPHStatic Stretches

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