January 11 - 17, 2010 Intermediate to Advanced 8 - 10 minutes/mile - Track Workout - 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch. Run/Walk 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic strecthes, 1X400 hard (running as much as possible) with 1X400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or running cool-down, Stretch. Novice Runners or Walkers 14 minutes and more - 400 meter warm-up walking plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 - 4 times. Stretch. Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you! *If you don't already know your 10K race pace, let's talk! Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.