Hi everyone — I’ve got a question that’s been coming up more and more as I look back at races. No matter how well the rest of the race goes, the first run loop often feels the most chaotic: higher anxiety, breathing that won’t settle, and heart rate that feels disconnected from what I can hold later in the race. I’ve experimented with short, intense warm-ups as well as longer, more progressive ones with changes in intensity, but I still haven’t quite found the right focus. As I get older, I definitely feel like I need more time to “warm the engine” 😄 — but how much is enough, and when does more become too much? From your experience, how do you approach pre-race warm-up to reduce that first-loop disruption? • What key elements do you prioritise (physical, respiratory, psychological)? • How close to race start do you like athletes to finish warming up? • And how much of this is solved by the warm-up itself versus an intentional strategy for the first minutes of the race? What principles help athletes arrive at the start line calmer, more settled, focused on the task, and able to find rhythm early? Curious to hear your thoughts.

Hey guys! First of all, happy new year. Sorry I’ve been so quiet, I got a serious dose of flu and it knocked me for six, so I ended up missing a few weeks over Christmas and into the new year. I’ve been back training the last couple of weeks and following the 5 week race plan again. The goal is still to break 80 in Turin and then move on to Glasgow four weeks later. Just wondering what you’d recommend after Turin, should I move onto the main program or repeat the 5 week race plan? As always, thanks in advance.

Hi @everyone @Chris Hinshaw does anybody have any tips for running on a non motorised tredmill never really used one , when I tried breifly recently found it like trying to walk on ice 😂😂😂🫣

Hey @everyone on the intial running assement workout am I only timing the final 200m at max "race" effort ? To send to @Chris Hinshaw sorry if this is a dumb question , I’d rather be completely sure 😂

Hey coach Gus, happy birthday ! Enjoy the day 👊🏽