My Warm Up Routine

DCIM105GOPRO

Below is my warm up routine for any race or training session that involves a warm up prior to repetitions of higher speed running. For a general paced run, such an an EZ hour I do the lunge matrix prior along with the first mile being at a higher than habitual cadence. I may also throw in a few butt kicks, skips, or high knees into that first mile as well.

For the track work or races, my warm up is as follows:

Lunge Matrix
10x forward, side, diagonal, and back lunges

EZ800m
100m High Knees + 300mEZ
100m Butt Kicks + 300mEZ
———-
1600m

10x rocket jumps

EZ300m + 100m acceleration
EZ300m + 100m acceleration
———-
800m

EZ400m
300m @ race effort
EZ100m

———-
800m

= 2 mile total warm up