Track Warm-up
Fifteen minutes: jog, mobility, then strides.
Warm-ups
≈ 22 min
3 exercises
Coach's note
Never start reps cold. The strides are what actually open the legs up.
The session
- 1
Warm-up Jog
1500 m · 10 min · 8.7–9.3 km/h · 6:28–6:52 /km
Easy conversational jog to open a session.
- 2
Mobility Flow
5 min
Easy movement, hips, ankles and thoracic spine.
- 3
Strides
4 sets · 100 m · 20s · rest 60s
Short accelerations to race pace. Relaxed, fast turnover.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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