Camp Runamuck: Compass Quest

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!

Warm-up: 
Dynamic Stretches (video attached)
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills – :20-sec strides with :40 recovery

Workout:
9-minute EZ Run Pace (with Surprises!)
1-minute Pace Switch

Beginner: 2 sets (20-minutes then skip to cool-down)
Intermediate: 3 sets (30-minutes then skip to cool-down)
Advanced 4 sets (40-minutes total)

Cool-down:
5:00-minute walk
Static Stretches (video attached)