CM_10Miller_10-17-20

Warmup

• 20 min warm-up with good clothes in. Ideally, flat soft terrain. Bring gently your HR to 140 bpm and start slow. 
• After 20 min. Do 15-20 seconds sprints increasing the speed. Start slow then pick the pace as the 15-20 go by.  Walk back the distance. Do this for 5 times
• While waiting in the corral try to keep the core warm. Use an old sweater or newspaper even a trash bag with holes for arms and neck. Keep moving in place don’t stay still. You can do gentle jogging in place, keep stretching.