COOL-DOWN

10mins easy walk/jog

When home, a foam roller can help remove muscle tension

Adapt for beginners

If you’re new to running then you don’t need to run the whole way, just take your time. Alternatively, run/walk the whole way. It’s all about what you can do, not anyone else.

Adapt for Ironman

Replace the warm-up with a standardised bike session that finishes with some racepaced work. You could even set your turbo up near the start line, jump off just before the gun and run!