The program contains an interval session, a strength session, 1-2 medium runs and a longer run each week. There are specific warm ups for both the interval session and the strength training session. These are to be performed before each session as described on the program. If you're experiencing tightness you can also include a stretching routine post run, designed to improve mobility around the hips and ankle joints.
Interval Session Warm ups
The interval session warm up functions to both prevent immediate injury and to improve running technique and performance. Perform the interval session warm up before each interval session
Strength session warm ups
The strength session warm up focuses on improving range of motion and strength in some key area which are commonly tight or weak in distance runners. Perform the strength session warm up prior to each strength training session