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IT'S A TRACK WORKOUT DAY: Start out by jogging about 15 minutes to warm up, and stretch. Then run 12 x 400 repeats at your 10K race pace. After each 400, jog a 200 to recover. Do the whole thing nonstop; that is, go right from each fast 400 into the jog 200, and then right into the next fast 400. Get your overall time for the entire workout, which totals 3.5 miles. This time should be slightly slower than your 10K race pace. Jog and stretch to cool down after your track session.
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