Extended Warmups Hurting Quality Workouts?

Ha, nope.

2 miles before and after is spot on.

Tambo_W wrote:

16m. I have to go to my local high school to do my quality track workouts during my winter base. In order to fit in some extra miles in my schedule, I usually do a 1.5 mile easy run from my house to my school. On top of that, I do 800m warmup on the track. In addition, I do a 2 mile recovery run on the way home. I've built up to around 30 mpw. I know it might seem silly, but is there a chance that this is detracting from my quality workouts? I feel pretty good when I do, but I'm a little paranoid that I'm shooting myself in the foot, especially since I'm new to training above 25 mpw.

That's basically the ideal warmup. Maybe do some strides when you get to the 800m portion of your warmup. 3-5 x 20s at 5k pace, 40s jog.

Maybe some plyo type dynamic warmup movements before or after the 800 would be good. Maybe some days for longer workouts, 1.5 is fine. Maybe if it’s cold out and a short workout, you want a 2.5 wu. But you’re in the sweet spot, that’s what most quality hs programs I know of do

I'm more skeptical of extended cool downs. Further stressing a body that you have just shredded with a hard workout seems like a bad idea. 2-3 laps at Kenyan shuffle pace seem enough

2-4 mile warmup at easy pace doesn't affect workouts. Unless You are sprinter and 3 miles for You is long run.

Your warmup and cool down obviously should not take away from your workout. The workout is the most important aspect of training for that day.

You are doing it wrong if the warmup and cooldown are taking away from the heart of your workout. If that's the case: perhaps consider: a) gradually building up your wu and cd -- start with 10 minutes wu and 10 minutes cd week one; and gradually build up a few minutes each week thereafter until your up to your desired distance; b) slow down on the wu and cd (make sure you're running at a relaxed conversational pace); or c) wait to start your workout until your heartrate is back to a more relaxed bpm following the wu if it's really elevated.

I get it, when I first started running I used to wonder the same thing, ie would jogging a couple of miles before and after a workout tire me out too much and should I save it for the workout. As others have said, the answer is a definitive no.

Just make this a part of your routine on a consistent basis and you will never give this another thought.

Tambo_W wrote:

16m. I have to go to my local high school to do my quality track workouts during my winter base. In order to fit in some extra miles in my schedule, I usually do a 1.5 mile easy run from my house to my school. On top of that, I do 800m warmup on the track. In addition, I do a 2 mile recovery run on the way home. I've built up to around 30 mpw. I know it might seem silly, but is there a chance that this is detracting from my quality workouts? I feel pretty good when I do, but I'm a little paranoid that I'm shooting myself in the foot, especially since I'm new to training above 25 mpw.

That sounds about right for appropriate warm ups and cool downs.