Pre-Workout Activation
Workout - Pre-Workout Activation
- 10min @ 6'00''/km
- 20m @ 6'00''/km
- 20m @ 6'00''/km
- 5 lots of:
- 25s @ 5'00''/km
- 1min rest
- 5min @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: an overview of RUNNING DRILLS & STRIDES: HOW TO PREPARE FOR A WORKOUT OR RACE! from The Welsh Runner. The video has practical advice. We’ve pulled out the main steps so you can run this sequence in your next session. The full video is worth watching for the coaching cues.
Key points:
- Switch from your cushioned warm-up shoes to your racing shoes just before the main effort. That transition signals your brain it’s go time.
- If caffeine works for you, it can lower how hard the effort feels.
- Use simple mantras and break long efforts into smaller sections to keep focus.
- Have your recovery supplies (food, water, compression gear) ready to grab at the finish.
- Start with an easy 10-minute jog to loosen up before the drills.
Workout example:
- Warm-up: 10 minutes easy at a conversational pace.
- Hip opener/closer: 10 reps per side, moving through your full hip range.
- A-walk and B-walk: A-walk with sharp mechanics over 10 m of grass, then another 10 m with lifted leg drives.
- Lateral bounds: side-to-side for 10 reps per direction to fire up hips, glutes, and shoulders.
- Leg swings: hold something sturdy and swing each leg 10 forward and 10 back.
- Strides: 4-6 reps. Build speed steadily, hold a quick-but-relaxed pace for 20-30 seconds, then slow to a stop. This is controlled quickness, not sprinting.
Closing note: run this warm-up at your next session and see how it sharpens your form and mental readiness. The Pacing app makes it easy to adjust paces, reps, and distances for your current training phase.