Instagram story viewer> @hammerandaxetraining> Post
Hammer & Axe Training(hammerandaxetraining)'s profile avatar

Hammer & Axe Training

@hammerandaxetraining

5 days ago
Photo by Hammer & Axe Training on July 20, 2026. May be an image of sports equipment and text that says 'EXPERIMENT WITH YOUR WARMUP Here's Coach Drew Hunter' exact pre-race routine.'.
Photo by Hammer & Axe Training on July 20, 2026. May be an image of timer, poster and text that says 'The First 30 Minutes (T-minus 60:00 from start) Flow rope, skips, walking backwards 15 min easy jog 2 min uptempo pickup （~5:20-5：00 pace) 1 minjog 320 sec ON/ 40 sec OFF effort, get faster each one start at 3K Total: ~3 miles 20-21 min 父'.
Photo by Hammer & Axe Training on July 20, 2026. May be an image of poster and text that says 'The Key Mindset "Idon't overanalyze the pace of any of this. It's all feel. I've run 5:00 pace On these strides before races and still had a great result. The warmup is about readiness, not proving fitness." 父'.
Photo by Hammer & Axe Training on July 20, 2026. May be an image of poster, timer and text that says 'The Final 25 Minutes 10 min of drills ~5 min to decompress + strip layers 5 walking drills, then 5 faster skipping drills .15-20 min out: 2-360M sprints or a hard 200m rep FASTER than race pace, full rest Then... race time. 父'.
Photo by Hammer & Axe Training on July 20, 2026. May be an image of text that says 'Your Turn Don't copy this experiment with it. Test new warmup routines before workouts (not races) until you find what gets YOUR body ready toroll. to roll. 父'.
Photo by Hammer & Axe Training on July 20, 2026. May be an image of hammer, sports equipment, axe and text that says 'FOLLOW @HAMMERANDAXETRAINING FOR MORE TRAINING TIPS AND ESSENTIALS FOR ALL RUNNERS 父 AND TRAINING PLANS AT: EXPLORE 1:1 COACHING HAXTRAINING COM'.
Download
0
Posted On: July 20th 2026, 05:36 pm
Coach Drew’s full pre-race warmup routine.

Not meant for you to directly copy, but to take the concepts and experiment.

Test out different routines during warmups before your workouts (not races!) and find what gets you most ready to run fast.

More posts

Remédio pra doido é 1 doido e meio kkkkkkkkkkkkkk Antes mesmo do apito final, Igor Serrote já era um dos personagens do clássico entre Brasil e Argentina no Sul-Americano Sub-20 de 2025. O lateral, revelado pelo Grêmio, chamou atenção pela intensidade nas divididas, incluindo um lance em que Alex Woiski precisou de atendimento médico após sofrer um forte trauma abdominal. Além disso, foi dele a assistência para o gol de Rayan no empate por 1 a 1. Mas foi depois da partida que veio a cena que viralizou. Em meio à comemoração, Igor provocou os argentinos apontando para as cinco estrelas da camisa da Seleção Brasileira e levantando cinco dedos, uma clara referência aos cinco títulos mundiais do Brasil. O gesto dividiu opiniões. Enquanto muitos torcedores brasileiros comemoraram a personalidade do jogador e a provocação no maior clássico sul-americano, outros criticaram o contexto, já que ela aconteceu após um jogo marcado por entradas duras. Polêmicas à parte, Igor Serrote foi um dos grandes nomes da campanha que terminou com o Brasil conquistando o título do torneio. #soueunavida
Cats spend most of the day acting graceful and mysterious, but the moment they fall into a deep sleep, all of that elegance disappears. Out of nowhere, tiny snores start filling the room, and it’s impossible not to laugh. How can such a small animal make sounds that make it seem like they’re completely worn out from doing… absolutely nothing? The funniest part is how peaceful they look while they’re snoring. Curled up into a perfect little ball, paws tucked in, whiskers twitching, they let out the cutest little snores as if they don’t have a single worry in the world. Meanwhile, they’re probably dreaming about chasing birds, knocking things off shelves, or demanding extra treats. Some cats snore so softly you have to get close to hear it, while others can surprise you with tiny little rumbling noises that sound way too loud for such a small body. They never seem embarrassed by it either. They’ll wake up, stretch, blink at you for a second, then go right back to snoring like nothing happened. For cat owners, those little snores are oddly comforting. They usually mean your cat feels safe, relaxed, and completely at home. It’s one of those small moments that reminds you just how much they trust you. Even the world’s most independent cat can’t hide the fact that they’re just a sleepy little fluffball when they’re fast asleep.#cat #fyp #funny #funnycat
🚨 SENHORAS E SENHORES, ESTÁ ACONTECENDO! 🔜⚪ De acordo com a imprensa europeia, o Real Madrid já chegou a um acordo sobre os termos do contrato com o meio-campista Rodri. Agora, o jogador eleito o Bola de Ouro da Copa do Mundo aguarda que os clubes se acertem para concretizar a negociação! 😱🇪🇸 #MFM Crédito: Marca
US chapter closed
🎥 @nicolasotamendi30 en River Camp 📍⚪️🔴⚪️
Rage baiting my cat cuz I’m bored and asking for trouble… 😈😅😾 #catsofinstagram #tabbycats #funny
back to up