If you're a faster runner you should be doing a warmup jog at a faster pace, right?
Someone who runs 6:30'ish tempo runs would have a faster warmup pace then a 7:30 tempo runner, does this sound about right?
If you're a faster runner you should be doing a warmup jog at a faster pace, right?
Someone who runs 6:30'ish tempo runs would have a faster warmup pace then a 7:30 tempo runner, does this sound about right?
I run at about 5.10 pace and warm up around 8 minute pace. It doesn't matter whatever gets you feeling loose. A lot of top level Kenyan runners run even slower than that.
I would change that "would" to a "could." That is, if you're faster, you can run faster on the warmup without tiring yourself out any more; so if you want to go faster, you can. But I have never felt like there's a correlation between how fast you are and how fast you should be warming up. As my times have dropped, I've actually moved to warming up more slowly, for a slightly longer period. I tempo around 5:20, and warmup around 8:00 pace; when I tempo'd closer to 6:00, I was warming up around 7:00 pace. With the slower warmup now I tend to throw in a surge in the last quarter mile or so, to get used to a little faster pace, but the warmup itself isn't meant to get you used to the pace but rather to warm up the muscles. You can do strides to get used to a little turnover. So the warmup should be whatever you feel comfortable with, because if you warmup for a couple of miles, no matter what the pace your muscles will be sufficiently warm.
*This goes for the kinds of tempo paces you're talking about. The sub-4 milers I know warm up significantly faster, mostly with tons of quick strides, because running that fast requires your legs to be really ready to jump on a quick pace really quickly.
The answer is all paces. Start very slowly transitioning from a walk to a run and finish at the pace you intend to race or train via a steady build up or strides or hills.
My point is that there is no "one" pace in a warm up, but a gradual increase in pace.
Or sometime you run up to whatever pace gets you to sweat after 10 minutes. Once you start sweating you are warm.
For a short race you have to prime your ability to deal with oxygen debt so the sprints.
Tom
A rule I always kept for my 2mile warmups and cooldowns was not having to breathe out the mouth. The jog should be controlled by breathing through the nose and completely relaxed. The purpose of the warmup is to get the muscles ready for a hard session of running. It's part of the stretching process - necessary.