Warm-up:
Dynamic Stretches (video attached)
5-minute walk
5-minute EZ Pace
5-minute Strides (:20 sec top speed with fast turnover, :40 sec recovery x5)
1-minute walk
Workout:
5-minute run RPE 3-4
4-minute run RPE 5-6
3-minute run RPE 6-7
2-minute run RPE 7-8
1-minute run RPE 9-10
2-minute run RPE 7-8
3-minute run RPE 6-7
4-minute run RPE 5-6
5-minute run RPE 3-4
Cool-down:
5-minute walk
Static Stretches (video attached)