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Warmup
(before the race)
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FromUntilWhat to do
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prior to T-55T-55 minutesbathroom
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T-55 minutesT-45 minutesGlute Bridge, Donkey Kicks, Fire Hydrants, Lunge Matrix, Leg Swings
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T-45 minutesT-30 minuteswarmup jog
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T-30 minutesT-20 minutesline drills, final bathroom visit if needed
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T-20 minutesT-15 minuteschange into racing shoes if you have them; double knot shoelaces, check uniform, attach bib number
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T-15 minutesT-10 minutesdrink of water, head over to starting line wearing warmups
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T-10 minutesT-5 minutesfinal check of uniform and shoes, remove warmup clothes unless it's very cold, 2-3 run outs with full recovery
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T-5 minutesstart of race2-3 final run outs w/full recovery, remove warmup clothes if very cold, listen for final instructions from meet officials
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Cooldown
(after the race)
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FromUntilWhat to do
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Finish raceT+5 minutescatch breath and recover
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T+5 minutesT+10 minuteshead back to team area/tent, locate warmups, put them back on, change out of racing shoes if you wore them
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T+10 minutesT+25 minuteseasy cooldown jog
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T+25 minutesT+30 minutesSilly walks and stretching
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T+30 minuteswheneverchocolate milk, food, etc.
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