I'm finding that my runs start off in the high 8:00's and during the fourth mile is when I'm finally running under 8:00 min pace. Just curious if I should do more of an easy jog before I start my regualr run or is this ok what I'm doing. Curious to hear what other runners do.
It's a half hour until I consider myself properly warm.
Sometimes more
Usually 2-3 miles for me. I don't see any reason to change what's working for you.
About half a mile if that.
Usually it is a bit progressive for me, except on super easy runs or runs in the heat where my pace stays at 5 minute kilometer pace. Usually I go 5 minute kilometer for the first kilometer, somewhere in the 4:50 range for my second, somewhere in the 4:40s for my third kilometer and than stay usually in the 4:20-30 kilometer range for the rest of my run. Though on runs where I average 3:40-4:00 minute kilometer pace, my pace is that on my first or second kilometer. I don't really think about, I just run. And let my body flow with whatever pace is right for that run.
Warmup before a workout takes about 30 minutes (20 min easy + drills + strides). On easy/recovery days, I start with a shuffle for a quarter of a mile and then let the smoothness come to me. It takes about 3 miles before I begin to feel relaxed.