Training

Warm up starts 35-40 mins before the race. Everyone must wear pants/tights for the whole warm-up. Use the bathroom before warm-up starts (do NOT wait until 5 min before to get in line).

Jog 2 laps or about 5 mins (distance runs 1 mile). Build your pace throughout the duration of the warm-up. You should be sweating by the end.

Suppleness Work

Standing Leg Swings

Both legs each way for at least 15 repetitions.

Back and Forth

Side to Side

Walking Stretches

Frankenstein's

Walking Quad Stretch

Alligator Walk

Windmills

Dynamic Calf Stretches

Change into spikes and check that uniform is all set to go.

Merriman Race Warm-up Drills

High Knees

A-Skip

Butt Kicks

B-Skip

Up, Out, and Through Quick Knee Lunges

Carioca

Alternating Single

Quick Leg

2-4 Accelerations from a 3-point and 2-4 striders from a standing start.

Cool Down

After the final race of the day, jog 2 laps. If you have more races, jog 1 lap. Follow the jogging with one of the static stretch or foam rolling modules.

2nd race warm-up: Jog 1-2 laps (depends on weather and length of time since last event). Ask the warm-up coach. Run through dynamic stretches and all drills again. 1-3 striders.

3rd race warm-up: Jog 1-2 laps (depends on weather and length of time since last event). Ask the warm-up coach. Run through dynamic stretches. Pick 4 drills. 1-2 striders.

4th race warm-up: Jog 1 lap (depends on weather and length of time since last event). Ask the warm-up coach. Run through dynamic stretches. Pick 3 drills. 1-2 striders.