Warm-ups (for the really slow)

[VeloVT]

Here's what I might do before a 5k: 1.5 - 2 mile run, start out really slow and easy but run the last half mile at or close to race pace... depending on your pace, you could actuallly fit this warmup within 15 minutes. Since a 5k is such a short race, you're running at a pretty high per cent of max hr, and you want to warm up to that level for at least a short distance before the race.

I notice that in training, it takes me about a mile to feel warmed up (so that everything "feels good", stride feels easy and coordinated and breathing is easy) in warm weather, and closer to two in colder weather.