Warm up prior to hard workouts
Warm up before workouts :
"What do you recommend for a warm up and cool down prior to and after the hard interval type training?"
Answer: You have two options for this :
1) Just jog 5-10 minutes followed by some strides (4-5 of them, about 40-60 meters)
2) Jog 2-3 minutes, then one run of 2-3 minutes at Effort 3, followed by 2-3 minutes jog again. This is "special" type of warmup that triggers the high end aerobic system before a workout, that some (including myself) like to do :)
I wish you all the best,
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