Do you do a jog for 2 laps? Do you do 4-6 100m strides? What do you guys to properly warm up?
Do you do a jog for 2 laps? Do you do 4-6 100m strides? What do you guys to properly warm up?
One mile very easy jog
800-1600m at tempo pace
No need the do and sprints
lol high school
you'll figure it out soon enough
in high school we ran for like 5-10 minutes then did some strides
now i'll do about 2.5-3 miles easy, then do strides, drills, stretches, etc.
10-15 minute jog, strides at race pace, dynamic stretching
We wouldn't change our regular warmup routine. Run for 15 minutes, do our ballistic stretching, run for 5 minutes, then do our flexibility exercises (2x 50m strides, 2x 20m each of high knees, butt kicks, skips, skips with bear hugs, skips with arm circles, sideslides, sideslides with bearhugs, sideslides with overhead swings, Karaoke, karaoke with high knee stepovers, then another 2x50m strides).
Gets every muscle group warmed up and ready to go. Also loosens em all up. The strides also kickstart your turnover for the race.
I usually jog very easy for about 10 minutes, so probably 2k or so assuming 8:00 pace, although that's just by feel and gets quicker as it goes.
Then dynamic stretching, and a few strides. Maybe 100m at pace just to feel it and lock in. Good to go.