RUN EIGHT 400-METER INTERVALS: Today brings a change of venue: go to your local high school or college track. Most tracks are measured in meters. One lap is 400 meters. To start your workout, jog to warm up. Then run eight 400-meter (1-lap) intervals, going slightly faster than the 10K race pace you did four days ago. Jog 200 meters (1/2 lap) between 400s. Try not to walk at all during this session; it should be a continuous two miles. When you're finished, cool down and stretch. Stretching is most effective after the warmup jog and also after the cooldown jog.
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