Warm-up and cool-down

Before a fast session (intervals, sprints, tempo), warm up for 10 to 15 minutes: a very slow jog, a few drills (high knees, butt kicks), then 3 or 4 progressive strides. Your muscles and heart warm up, and the risk of injury drops.

• After the session, 5 to 10 minutes of cool-down, jogging or walking, to bring your heart rate down gently.
• For an easy run, starting slowly is enough.

In Kadence, interval and sprint sessions include these phases.