13 A Standard Warm-up

How to warm up – before races, race rehearsals, speedwork, MMs

  1. Walk gently for three minutes
  2. For 6-10 minutes, walk more than you would on an easy day: if you would normally run for 3 minutes/ walk for 1 minute, use a 1-1. If you normally run with 1-1 start with 15 seconds run/45 seconds walk or 20 sec run/40 sec walk.
  3. Get into your usual run-walk-run strategy for 6-10 minutes
  4. Do 4-8 acceleration-gliders. Gradually increase speed to that you will be running that day. No sprinting!
  5. Walk for three minutes and start the workout, race, etc.

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