itc how to warm up & pre-meet

a complete guide to warming up properly for races and sessions.

most runners either underdo it or get it wrong. this shows you exactly how to prepare your body so you’re ready to perform from the start.

includes:

• warm-up structures for different race distances (800m → long distance)
• session-specific warm-ups (threshold, vo₂, long runs)
• how to use drills, strides, and primers effectively
• timing (how long before your race/session to start)

the goal is to eliminate slow starts and feel ready from the first rep or the first mile.