The running warm-up: 15 minutes that decide the session
Every quality session in the plan starts with a 15-minute warm-up, sent to the watch as a step in its own right. It is not filler: it is what makes the first threshold block or the first VMA repeat runnable at the right pace. Here is its structure, its variants and what changes before a race.
Last updated: 2026-09-19
The basic structure
Ten minutes of very easy jogging, under 65% of max HR, then three to four progressive 20-second strides up to the session's pace, with 40 seconds of walking or jogging between each. The whole lasts 15 minutes.
On the watch, the warm-up is a duration step with no pace target, followed by the strides as short steps. The watch beeps at each transition: nothing to memorise.
By session and season
Before short intervals, strides go up to 100% of VMA. Before threshold, they stop at threshold pace. Before a long run there is no separate warm-up: the first ten minutes of the run serve as one.
Below 5 °C, the warm-up goes to 20 minutes and the strides come at the very end. The coach applies this rule automatically when it sends the session.
Before a race
For a 5K or 10K: the full 15-minute warm-up, finished ten minutes before the start. For a half: 10 minutes of jogging and two strides. For a marathon: 5 minutes of jogging at most, the first two kilometres of the race do the rest.
- 10 min easy jog + 3 to 4 strides of 20 s.
- Below 5 °C: 20 min, strides at the end.
- Marathon: 5 min of jogging at most.
The plan builds this warm-up into the race-day "Race" session, with the right duration for the distance.
Frequently asked questions
Should you stretch before running?
No static stretching: it reduces muscle power. A few dynamic movements, high knees and heel flicks, can complement the jog.
Can I shorten the warm-up if I am short on time?
Shorten the session itself instead: one fewer threshold block beats threshold run cold.
Does the warm-up count in the volume?
Yes, it is recorded by the watch and counted in the week's load. The coach sees it as part of the session.
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