race day warmup/cooldown

[Bob2]

Joe, I have been following your program for over a year now with good results and have a question. I know you have a 25-30 minute warmup with 4-6 strides on the harder days, then a 20-25 minute cooldown. Is this what you recommend for a 5/10K race? If so, time wise when do you have the warmup end before the race? And how long after the race do you recommend starting the cooldown?

Thanks,
Bob C.

[Joe Rubio]

Usually we try to do the same or similar warmup and cooldown for races that we do in practice. That way there isn't any overthinking things. The cooldowns sometimes take a while to get going after a race. You gotta get something to drink, you gotta BS with your competitors, you gotta get back to the car and change your shoes and put on a dry shirt - just a lot of stuff going on. We never really state a specific time to start the cooldown, just more important that you get one in to start moving the crud through the system.

Let me know if you need more specifics than the above offers.

Joe