Coach Stephanie's track workouts for the week of July 12 - 18, 2010 Intermediate to Advanced Runners Warm-up 10 - 20 minutes 5 X 600 at 5K pace. Walk back to start. Repeat. Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down Cool-down 10 [...]

This handy little tool will help you to set your run/walk time so you don't have to keep doing the math! Comes in hot pink! What could be better for The WOW Team?