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8-Week Outdoor Fitness Program
Day 045 - Cardio-MixedIntervals
WU: 1 mile @ RPE 4-5, Stretch, 1 mile as: 100m @ RPE 8.5-9, 100m @ RPE 3-4, 800m @ RPE 6.5, 1 mile as: 400 @ RPE 8-8.5, 400 @ RPE 5. 800m CD @ RPE 5, Stretch 
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TODAY IS YOUR FIRST DAY OF INTERVAL TRAINING AT THE TRACK. Head to the local track with a towel and water bottle in tow.
WU for 1 mile @RPE 5 (1 mile is equal to 4 laps on a standard sized track)
Stretch your hip flexors, hamstrings, quads, and calves. Don't forget to add some shoulder rotations to lube up the shoulders, cause you're gonna need 'em!
Take another lap around the track @ RPE 7 before you begin your track workout.
Track Workout:
--One mile (4 laps) running hard on the straights, (RPE 8.5-9) and jogging the turns for a full recovery (RPE 3-4)
--800 m (2 laps) @ RPE 6.5
--One mile (4 laps) alternating laps as follows: One lap (400m) @ RPE 8-8.5 and one lap (400m) @ RPE 5.
CD: 800 m (2 laps) @ RPE 3-4 (very easy)
Stretch
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