This week's track workout is the same for all levels, all paces, all women! The WOW Team 50 Workout - For 50 minutes you will MOVE! Part 1 - Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY. Part 2 - 4 laps HARD at your 10K pace (intermediate), or your run/walk race pace, " if you are new to the track. After 4 laps hard, recover with 1 lap EASY. Part 3 - 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY. Part 4 - 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY. Part 5 - 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY. This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING. The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don't know your 10K pace, talk to us in advance to help you understand what it is. For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

Go for it! Go WOW Team!