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 minutesWORKOUT - Kickin’ it up  Four sets - 4:30 min Higher tempo RPE 6-81:30 min of 1-mile pace 8-9 or pull back for active recovery to 3-4 check final surge for detailsCool-down5-minute walk 2 minutes static stretches

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