Warm Up: The purpose of your warm-up is to prepare you physically and mentally for your best performance. 
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Arrive with the team =  Help set-up camp & familiarize yourself with the course

One hour before race =  Bathroom trip

45-50 minutes before race = 10-15 minute run, you must break a sweat, wear warm-            ups but don’t overdress

30-35 minutes before race = Dynamic Stretches/Leg Swings, & Drills

20-25 minutes before race = Stop at camp put spikes on, check uniform & racing #              one last bathroom stop 

10-15 minutes before race = Head to team box and begin strides.  Everyone should do        4-6 strides before racing.

3-5 minutes before race = Take sweats off, do 1-2 final strides on the starting line.