If I did like a 3 mile (very easy) shakeout run with some strides 2 hours before the race, do you think i’d be pretty set? Maybe do some walking and of course dynamic stretching like 10-15 min from the race but other than that whats some good things to prepare for the dreaded mile?
I just do 1 mile easy
2 min steady, drills, 2-4 strides then take off my sweats and race
2 mile warm up jog 30-45 mins before the race, followed by drills and strides and whatnot. I do that before any distance for both workouts and races.
little of everything wrote:
2 mile warm up jog 30-45 mins before the race, followed by drills and strides and whatnot. I do that before any distance for both workouts and races.
Yep, 2-3 miles ~45 minutes before the race. Normal drills/strides you would do before a workout. I like to do a 1:30-2:00 tempo during the 2-3 miles, maybe starting at the 2 mile mark. Just a controlled threshold rep to get the heart rate up. I find that the body is less shocked from the gun when I do that. I'll also aim to do a few more strides if it's a shorter race. Maybe 8 instead of the usual 4-6.
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