Week 12 - PMP Training - 3 is a Magical Number

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!

Hey, rockstar,

Welcome to week 12  - we are harnessing our magic and tackling this interval-style workout!

Workout structure:

Warm-up:
2 minutes Dynamic stretches 
5-minute walk 
10-minute EASY jog, walk, or light run. 

5 sets of 30-second acceleration gliders (i.e., accelerate for 10 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 10 seconds, then recover with a 30-second walk) 

WORKOUT - 5 sets of:
3:00 at 5K effort/pace RPE 7-8
2:00 minutes walking/slow jogging for recovery

Cool-down:
5-minute walk 
Static stretches