Assuming one has 15 min to warm up and 10 min to cooldown for Track (3k-10k pace) or Tempo (HM -MP pace) work:
Is it better to just run 15 min and then 10 min to cool down or shall one run for shorter time and then do lunges, drills or Strides ?
Assuming one has 15 min to warm up and 10 min to cooldown for Track (3k-10k pace) or Tempo (HM -MP pace) work:
Is it better to just run 15 min and then 10 min to cool down or shall one run for shorter time and then do lunges, drills or Strides ?
Easy jog easy stretching
Strides 22-18-16-18
Easy cool down jog and stretch
For cooldown, just do some easy jogging unless you have a specific post-workout strength program that you do.
For warmup, I think a combination of easy running, drills, and range of motion stuff (e.g., leg swings) is best. If you have a time constraint, then do some experimentation to figure out which of the non-running items work best for you. Ideally though, you want to structure your race/workout so you have enough time for a full and thorough warm up.