Warm-up:
Dynamic Stretches (Video attached)
3-minute walk
5-minute light jog
Workout 1: Structured fartlek (30 minutes)
5-minute run RPE 5-6 (half-marathon pace)
2-minute recovery light jog or walk RPE 2-3
3-minute run RPE 6-7 (10k - 5k pace)
2-minute light run RPE 3-4
1-minute sprint RPE 8-9
2-minute recovery light jog or walk RPE 2-3
Repeat 2x total
Workout 2: Unstructured fartlek with Would Your Rather(30 minutes)
Cool-down:
5-minute walk or light jog
Static Stretches (video attached)