Week 2 - PMP Training - Power Speed Play Push

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 2. We are turning up the heat just a wee bit. 

While this workout is almost 60 minutes long, PLEASE follow the instructions your coach outlined in your Final Surge. 
2 minutes 

Dynamic - leg swings 30, side lunges, butt kicks 
5-min warmup slow walk and shake out  
5-min light jog

Speed Play - Use your pace chart in Final Surge or the RPE effort scale 

Workout: 

5 min hard RPE 6-7
2 min easy RPE 3-4
3 min hard RPE 6-7
2  min easy RPE 3-4
1 min hard RPE 8-9
2 min easy RPE 2-4
Halfway (some of you may be instructed to skip this portion and go to cool-down)5 min hard RPE 6-7
2 min easy RPE 3-4
3 min hard RPE 6-7
2  min easy RPE 3-4
1 min hard RPE 8-9
2 min easy RPE 2-4

Cooldown: (Starts at 43:15)
5-min light jog
5-min walk
2 min static stretches

Quote:
“Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.” 
– Nelson Mandela