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TODAY IS A TRACK WORKOUT: To help you monitor your workout intensity in this program, we'll often suggest a target level of effort. The target is based on a scale of 1 to 10, which is a subjective scale of how hard you feel you're working. Level 1 should feel super easy, while 10 should be an all-out effort. For today's workout, find a 400-meter track at your local high school or college. Start out by jogging about 15 minutes to warm up, and stretch. Then run 8 x 400 repeats slightly faster than your 10K race pace. Jog a recovery 200 after every 400, including after the last 400. Once you start the first 400, do the whole workout nonstop; that is, don't rest until you finish your last 200. The total distance will be three miles. Your time for the total three miles and for the 400s should be approximately equal to your 10K race pace. Jog 15 minutes and stretch to cool down.
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