Warming Up Track

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 20 minutes on Z0 not faster

Step 2

Sun salutation see video on this wall

Step 3

Distance 30m Drills: see video


pendel run


Heels up


Step 4

5x50m strides. Increase the speed slightly but not to the max. Pay attention to your coordination

Step 5

start the main programme

Step 6

cooling down. 15min on Z0

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