Crown & Conquer: French Quarter Fartlek Frenzy

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, Royal Adventurer,

Today, we are going to explore the French Quarter with all of the paces and tempos that we would hear in a New Orleans Jazz bar. 

So whether you are running toward beignets or from the Shadow Man, get ready for a workout that will keep you moving, grooving, and finding the hard-working spirit within. 

Warm-up:

Dynamic Stretches -  your choice
Disney Dance Warm-up or Traditional Warm-up
10-minute walk or light jog (2-4)
5 x 20-second strides  (5 minutes total) 

Workout:
5 -minute (RPE 6)
2:30 recovery (RPE 2-4)

4-minute (RPE 7)
2-minute recovery (RPE 2-4)

3- minute (RPE of 8)
1:30 recovery(RPE 2-4)

2-minute (RPE of 9)
1:00 minute recovery (RPE 2-4)

1- minute (RPE of 10)
:30 recovery (RPE 2-4)

Easy running for 10 minutes (RPE 3-5)

5 x 20-second strides (5 minutes total) 

Cool-down:
5-minute walk or light jog (2-4)
Static Stretches

Remember these can be modified to YOUR journey, and if you need help, reach out to your Fairy RunMothers at [email protected]

If you are a 1:1 athlete, please check your coaching platform notes for workout details.

Embark on your journey with strength, joyful vibrancy, and fairy dust.