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TODAY, RUN 4 400-METER INTERVALS: Today is a new kind of workout: "intervals," where you go faster for shorter periods. Warm up for 1 mile. Then run 4 x 400 meters (1 lap around your local high school or college track). Do each lap faster than your normal running pace. Do a total of 4 laps, with a 2-minute rest (walking or jogging slowly) between each fast lap. Cool down with 2 laps of easy jogging. Note: most tracks are measured in meters. One lap = 400 meters. 4 laps is just short of a mile.
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