SAH · Movement snack · Recovery-friendly

Warm up before intervals, not during them.

A gentle 15-minute ramp: an easy jog, joint mobility, two light drills, then strides. Each step gets you a little closer to interval pace, so your first fast rep isn't a shock to the body.

Fig. 1 — Effort over the warm-up. The marker follows the timer.

Guided timer Ready when you are

0:00

While you're recovering

Five rules that matter more than any single drill.

The pain rule: Sharp or worsening pain means stop. Mild stiffness that eases as you warm up is usually fine.
First interval: Run it a notch easier than planned. Let rep two be the first one at full target pace.
Static stretching: Save long holds for after the session. Before you run, keep everything moving.
Short on time: Keep the easy jog and the strides. Switch to Essentials and the timer handles the rest.
Under care: If you're seeing a physio for this injury, check with them before you go back to interval training.