[hlnx1]

It depends on the distance.

• 5K and 10K: a longer warm-up, 10-20 minutes easy plus a few strides at race pace
• Half marathon: shorter, with a couple of strides
• Marathon: very little; the first kilometres are the warm-up

Race-day fuelling: race day nutrition strategy.

What’s your routine before a 5K versus a marathon?

[hlnx1]

An example 5K warm-up: 10-15 minutes easy running, a few dynamic drills, then 3-4 strides of 15-20 seconds building to race pace. Finish about 10 minutes before the start so you don’t cool down too much.

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