Coach: Every race demands something different from your body and mind. A 5K burns from the gun, while the marathon punishes the impatient. Warming up correctly sets you up to perform – and pacing wisely keeps you strong through the finish.
P50F: At 66, I’ve learned that warmups are about balance. Too little, and my body feels stiff; too much, and I’ve spent fuel I’ll need later. Here’s how I plan to approach each race distance, armed with Garmin’s optimism, Strava’s realism, and my own Plus50Fit predictor.
🏃 5K Race Warmup Strategy: The Speed Burn
Coach’s Corner – Warmup
- 10–15 minutes easy jog (Z1–Z2a).
- 4–6 × 20–30 sec strides at 5K effort, full recovery.
- Optional drills: skips, butt kicks, high knees.
Coach’s Corner – In-Race Strategy
- First km at controlled 5K pace.
- Middle 3K steady and aggressive.
- Final km → full effort.
Predicted Paces (min/km | min/mi):
- Garmin: 5:12/km (8:23/mi)
- Strava: 5:26/km (8:44/mi)
- Plus50Fit Predictor: 5:35/km (8:59/mi)
P50F Take:
“My Garmin thinks I’m blazing. Strava’s kinder. My P50F model says 5:35/km. I’ll line up aiming for that, then give myself permission to hammer the last kilometre if the legs are talking.”
🏃♂️ 10K Race Warmup Strategy: Threshold Territory
Coach’s Corner – Warmup
- 10–15 minutes easy jog.
- 3–5 × 20 sec strides at 10K effort.
- 2–3 minutes of shuffle jogging to stay loose.
Coach’s Corner – In-Race Strategy
- First 2K slightly slower than target pace.
- Middle 6K at predicted 10K pace.
- Final 2K → gradual acceleration.
Predicted Paces:
- Garmin: 5:21/km (8:37/mi)
- Strava: 5:36/km (9:01/mi)
- Plus50Fit Predictor: 5:45/km (9:15/mi)
P50F Take:
“This distance is my threshold test. Garmin’s numbers are aspirational, Strava is realistic, and my P50F predictor keeps me honest at 5:45/km. The plan: steady through the middle and see what’s left in the tank.”
🏃♀️ Half Marathon Warmup Strategy (21.1K): The Patience Play
Coach’s Corner – Warmup
- 5–10 minutes easy jog.
- 2–3 × 15–20 sec relaxed strides.
- Keep it minimal; save glycogen.
Coach’s Corner – In-Race Strategy
- First 5K: pace ~+10 sec/km above goal.
- Middle 10K: settle into predicted HM pace.
- Final 5–6K: hold or push depending on feel.
Predicted Paces:
- Garmin: 5:30/km (8:52/mi)
- Strava: 5:47/km (9:18/mi)
- Plus50Fit Predictor: 6:00/km (9:39/mi)
P50F Take:
“The half is about discipline. Garmin tells me I can fly at 5:30/km – but experience says trust my 6:00/km predictor. My first 5K is always a rolling warmup; I only start racing when I feel settled.”
🏃♂️ Marathon Warmup Strategy (42.2K): The Long Game
Coach’s Corner – Warmup
- 5 minutes shuffle jog or brisk walk.
- 2 strides if stiff.
- Goal: loosen, conserve glycogen.
Coach’s Corner – In-Race Strategy
- First 10K: +10–15 sec/km slower than target.
- Middle 20K: lock into marathon pace.
- Final 12K: assess, then go if possible.
Predicted Paces:
- Garmin: 5:40/km (9:08/mi)
- Strava: 6:00/km (9:39/mi)
- Plus50Fit Predictor: 6:18/km (10:09/mi)
P50F Take:
“My Garmin thinks I’m younger than I am. Strava is a bit closer. My P50F predictor – built from TrainingPeaks logs – says 6:18/km is the mark. My mantra: conserve early, trust the work, close strong.” Race day will be my first opportunity to test this one since this will be my first 42.2K.
📌 Key Takeaways
- Shorter the race → sharper the warmup.
- Longer the race → minimal warmup.
- Predictions are fun (Garmin vs Strava’s perplexing race predictions), but the real race is won when feel meets data.