5-10 min easy running or "striders" starting easy and working up to race pace. it's really all that's needed.
5-10 min easy running or "striders" starting easy and working up to race pace. it's really all that's needed.
5 min jog and 2-3 strides
start here wrote:
You should experiment with warm-ups before each workout. Figure out what works for a big workout, and then do the same for races. There's no point in doing more than that.
this is the only good answer.
But for people who have trouble feeling ready to go at the gun...I'm that way too. It's your body telling you you need a more intense warmup.
What works for me: 15 minutes easy running. 3 minutes at 10k -pace. wait for heart to come down. 90 seconds at 10k pace. Then go to the line.
That is harder than what most people do, and I don't do strides. Works for me. My thinking is that my heart needs to get up to race range in order to be ready to race. Shocking it from 100 bpm to 170 bpm makes me feel garbage at the start of a race. Giving the heart a little warning that it's about to go to work is a good thing.
Alternatively, run a 400 at around 3k pace. That can do the same thing.
I'd add that strides have never done anything for me at all. I don't get them at all. I think they are among the most overrated things in distance running.
1 easy mile + 2x20 secs strides
agip wrote:
I'd add that strides have never done anything for me at all. I don't get them at all. I think they are among the most overrated things in distance running.
Lol
15-20 minutes easy about 65 minutes out, shorter for a longer race and longer for a shorter race (unless it's peak season, when it's 15 no matter what)
lunge matrix, leg swings, drills, plyometrics, skips
bathroom, gatorade, bibs, registration, etc.
20 minutes out 3 x 30s at 5K effort with 30s rest
15 minutes out 90s at tempo pace + 10s
spike up
10 minutes out accelerations / striders
- typically 150m stride, 50m sprint, 2 x 100m strides
light jogging if finished with strides with more than 5-10 minutes till race
send it
15 minutes easy
Leg Swings/Drills
2 min at tempo, 1 min jog, 6 x 20 sec strides with 40 sec jog (2 at 3200, 2 at 1600, 2 at 800), 1 min jog
Bathroom break, water, check in, etc.
Last minute strides as needed
Race
What type of drills/stretches would you do? And how hard/what pace should strides be done?
The warm up before my races is the exact same warm up I do before my track sessions.
I start about 30 minutes ahead of race time. For me an easy/medium paced 2 mile run followed by a couple of 50 and 100 meter strides at about mile race pace. Change into spikes or racing flats. Then a little jogging/walking around until race time. Lots of mental focusing going on at this time. Warm ups stay on until a couple of minutes before race time.