So on sundays i usually do a double training which consists of a easy to medium effort 60 minute run in the morning (4:05-4:10 per km) and in the afternoon i perform a 40 minute 'tempo run' at a medium to hard effort (3:40-3:45 per km).
Now during race season it has been lowered to 45minutes and 30 minutes and the pace will increase a little.
Should i perform say a 5-10 minutes warm up before the second workout? Maybe add 2 smooth strides before the 30 minutes? I'm planning on doing 3:36 pace or so (18minutes at 5km)
Normally (no warmup) my first km feels a bit hard despite being the first one and the slowest and i only start to feel 'good' at about 8 minutes in.
Thanks for your attention, looking for some opinions.