My race day coach is actually a sprint coach and tells us "don't run too much"
But for all my workouts I warm up for 2k first then do drills then workout then 2k cool down.
On XC Race day for 3000m how should I warm up?
how many minutes before gun time should I complete my warm up?
(I was thinking 10-20 minutes)
keep in mind, I want to win all my races :)
thanks
Do the same warmup you do before workouts, but leave a bit more time for unforseen difficulties and to line up in time. Sometimes they want you on the line 5-10 mins early and what not.
Complete warmup 15 minutes before the race. Don't be afraid to do some faster running during your warmup given the short 3000 m distance.
Plyo/stretching routine 45 mins before gun, followed by 15 minute at easy pace. That gives you 15 to get to the line and do 4 or 5 strides just before the gun.
you might wanna do some high effort before the race to get your body going. 2-3 mins at tempo pace usually does the trick. some strides. there you go.
My typical warm up before a 5K race (HS):
45 minutes before scheduled race time
10 minute warm up @ slow end training pace
15 minute stretch, put shoes on, take energy gel
Get to line about 15 minutes early, start plyos
Couple strides/build ups after plyos.
Team pep talk at about 5 min.
Take off warm ups, final swig of water and go.
Here is my warmup routine. I'm a HSer:
30 min before- do a few leg swings/get loose
25 min before- start 15 minute jog (at an easy pace with 1-2 minutes uptempo)
From there I end my warmup at the starting line and do some basic drills there. Then I put on my spikes and do few strides. Finally, I take off my warmups as late as possible so stay nice and loose. I like my warmup to be continuos and end very close to race time (I don't like any standing around)
all the replies helped a lot.
the 2 minutes of tempo at the end of warmup run was great.
the result was I won my race by more than 30 seconds.
thank you all
isaiahr23 wrote:
My typical warm up before a 5K race (HS):
45 minutes before scheduled race time
10 minute warm up @ slow end training pace
15 minute stretch, put shoes on, take energy gel
Get to line about 15 minutes early, start plyos
Couple strides/build ups after plyos.
Team pep talk at about 5 min.
Take off warm ups, final swig of water and go.
This is actually really good. 9 times out of 10 you'll see someone here posting about how they run 5 miles with 4 miles at race pace along with strides and cartwheels or some shit. I'm exaggerating, but the amount of running that most people think that you have to do beforehand in order to race well is ridiculous. Just get loose, get ready, and go race!