Warming Up Race

Please follow the steps and pay attention to the quality. Quality here is very important to prevent also injuries.  Take your time and don’t rush.

Step 1

You run 15 minutes on Z0 not faster

Step 2

Stretching or you do sun salutation

Step 3

Distance 20m Drills: see videos


Pendel run


Heels up


Step 4

4x30m strides. Increase the speed slightly but not to the max. Pay attention to your coordination

Step 5

start the race

Step 6

cooling down. 10min on Z0 running the route back if you are sub 40 on 10k. Supporting your club members

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