Knockout Feb: Float like a Butterfly Fartlek

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!

Warmup:

5 minutes of light walking warm-up at RPE 2-3 (or 1% incline on the treadmill).
10 minutes of light, easy running at RPE 3-4 (or 1% incline on the treadmill).
5 minutes of strides, alternating 20 seconds of fast effort with 40 seconds of recovery at RPE 6-7 (or 1% incline on the treadmill).

Workout:

2 minutes of comfortably hard running at RPE 6-7 (or 3% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

3 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
2 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

4 minutes of comfortably hard running at RPE 6-7 (or 5% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

3 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
2 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

5 minutes of strong running at RPE 7-8 (or 4% incline on the treadmill).
3 minutes of light recovery running or jogging at RPE 3-4 (or 1% incline on the treadmill).

3 minutes of running at a slightly higher conversation pace, RPE 5-6 (or 2% incline on the treadmill).
2 minutes of a push effort at RPE 8-9 (or 7% incline on the treadmill).

Cooldown:

5 minutes of light walking cool-down at RPE 2-3 (or 1% incline on the treadmill).