Week 9 - PMP Training - Endurance Sparkly Ladder

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 9. We are going to keep climbing to our next evolution and this workout will help us build on speed and endurance!

Follow the details on your Final Surge, and remember you were born to shine!

The workout Structure is as follows:
Warm-up:
2 minute stretches
5-minute walk 
15-minute warm-up EZ RPE 3-4

Workout 1:
10-minute tempo run (for pre-fatigue)RPE 5-7
5-minute recovery pace RPE 2-4 

Workout 2:
Endurance Ladder 

6-minute Goal 10k pace RPE - 6-7

3-minute recovery RPE 2-4

5-minute 10k pace RPE 6-7

2:30 minute recovery RPE 2-4

4 minutes Goal 5k pace RPE 7-8

2-minute recovery RPE 2-4

3-minute 5k pace RPE 7-8

1:30 minute recovery RPE 2-4

1-minute 1-mile pace RPE 8-9 

Cool-down:

10-minute EZ recovery RPE 2-4

5-minute walk 

Static stretches

We believe in YOU!