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TODAY IS YOUR TRACK WORKOUT: RUN 3 REPEAT MILES AT 80% MHR: No matter where you live, if you're going to be any kind of a runner, you should know the location of the nearest track (and if the nearest track is in decrepit condition, you should know the location of the nearest good track). A "good" track can be a sand compound, dirt, or asphalt track, but it should be one where you will be able to run unimpeded by ruts, puddles, and clumps of weeds coming up through the track surface. The style of every track workout in this program is the same: jog a mile to warm up, walk 1 lap between each mile repeat, and walk 2 laps at the end of your workout to cool down.
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