igorp.runguide · warm-up

WARM UP
BEFORE HARD RUNS

Do this before intervals, tempo runs and races. Your first hard rep will feel like running, not like a shock.

10-15

min easy

4+2

min building

2×15s

sprints

The warm-up

Easy runningYou can talk in full sentences.10-15 min
Steady, effort 5 out of 10A bit quicker. Breathing is deeper, you can still talk.4 min
Faster, effort 7 out of 10Comfortably hard. You can say a few words, but not chat.2 min
SprintsFast and relaxed. Walk or jog easy between them.2 × 15 s
RestCatch your breath before you start.short
Main setNow the real work begins.go

Effort on a scale from 1 to 10. One is a walk. Ten is everything you've got.

1-3

The 5 and the 7 are a ramp, not a workout. You should finish them feeling ready, not tired.

Your heart rate and breathing go up step by step, instead of jumping from rest to hard in one rep.

Warm muscles move more easily. Your stride feels smoother from the first rep.

The sprints remind your legs what fast feels like. The first rep at target pace won't feel so strange.

The easy part isn't easy. If you can't talk, slow down. It's a warm-up, not training.

The 7 turns into a 9. Then you start the main set already tired.

Sprinting all out. Fifteen seconds, fast but loose. No straining.

Skipping it when short on time. Do 10 minutes of easy running, not 15, and keep the rest.

Book a free consultation with me. We'll talk about your running, your goal and what to change first. Just message me on WhatsApp.

Igor Potseluev · running coach · 10 years coaching, 500+ races finished by my athletes · @runnigor on Instagram