General: 5 minutes calm walking
Specific: 10 minutes sport-specific exercises
Hold stretch exercises for 30 seconds, then 20 seconds rest, repeated 3 times.
Work through your full running training as set out in your training schedule.
Run slowly for 10 minutes after training. Do a few loosening-up exercises, such as skipping or shaking out your arms and legs. Stretch the muscle groups you’ve used most during running (see #2).