After every workout the athlete should gradually warm down, or gear down. These activities include the same progression used in gear-up, but in reverse. The time to allocate would also be the same, unless you add some stretches at this point. NOTE FROM CARL: This is a GREAT time to work on FLEXIBILITY since the muscles [...]
Use this drill to get the feel of pushing - at all distances. It can also be used during warm-up.
Get the Blood Moving Athletes need to raise their pulse rate and open the blood vessels in the muscles they want to use, as well as raise their local temperature. The “increase in muscle temperature allows for greater amounts of flexibility which in turn readies the athlete for the movements required by [...]