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Runner's Roadmap

A personalized weekly running plan with a clean schedule board, linked session guidance, and just enough structure to keep your training moving.

What you get

  • A weekly schedule that shows exactly what to do on each day
  • Levels that keep hard work separated and the week realistic
  • Session blocks that open straight into the matching knowledge
$20 / month
First 20 testers free

The dashboard is still in private beta. Message me if you want early access.

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All Knowledge

Warm-up Munich (2022)

Technique Drills warm-up munich routine training

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: Training Log Jul-Dec 2022