#1
Running warm-up
General: 5 minutes calm walking
Specific: 10 minutes sport-specific exercises
Exercise for 15-20 seconds, repeat 3 times, both left and right. Don’t forget to relax the muscles before doing the exercise.
Finish with a few exercises to maintain and/or improve ankle stability.
#4
Training
Work through your full running training as set out in your training schedule.
#5
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).
