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 stretches5 - 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 7-92:00 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 jog5-minutes walk 2 min static stretchesYES, YOU CAN DO HARD THINGS! xoxo - Coaches Christine & Shelby 

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