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)

OR

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,
Marius