Recovery Day Warm Up

  • 2 Laps easy jog.

  • 4 x 10 Leg swings.

  • Knee to chest.

  • Flamingos.

  • Frankensteins.

  • Scoops.

  • Open the Gate.

  • Close the Gate.

  • Calf Stretch.

Quality Day Warm Up

  • 10 Minutes easy jog.

  • 4 x 10 Leg swings.

  • Knee to chest.

  • Flamingos.

  • Frankensteins.

  • Scoops.

  • Open the Gate.

  • Close the Gate.

  • High Knees.

  • Butt Kicks.

  • Short Skips.

  • High Skips.

  • Sideways run both directions.

  • Calf Stretch.

  • 4 x Strides.

Race Day Warm Up

  • 60 minutes: 15 Minutes of easy jogging.

  • 40 minutes: 10 Minutes of active stretching.

  • 30 minutes: Put on flats; 5 minutes of up tempo running and active leg movement.

  • 20 minutes: 5 Minutes of stretching; relax and visualize.

  • 15 minutes: 6 Medium strides (40 seconds) and some light jogging.

  • 10 minutes: 6 Hard strides.

  • Race Time: Relax. Follow the race plan, and Run with your heart.