Warm-up Munich (2022)

This is the warm-up I used most often in Munich during the 2022/23 indoor preparation period.

Standard Sequence

1. Easy run (10-20 minutes)
2. Dynamic mobility and drills (A/B/C drills, skips, coordination)
3. 2-3 progressive strides
4. If needed: hurdle mobility before the main set

Session Variants

• Track quality days: shorter warm-up run + more drills/strides
• Tempo or volume days: longer easy run + fewer high-speed drills
• Pre-race activation: short warm-up, only a few controlled strides

Reference block: Jul-Dec 2022 — see the Polished Log.

Sources

• Emil's own note, written for the emilrunning site's /notes section (dated 2026-03-02); migrated verbatim into the wiki on 2026-08-18.