Shmel & Peppa
Shmel
Peppa, I'm trying to shave a minute off my 5k and need a tight, high‑intensity warm‑up that won’t leave me burnt out. You’re a pro at creative, quick routines—what would you throw in before a race? Let’s see who can hit the next time faster.
Peppa
Sure thing! Start with a 3‑minute “rush‑up” – 30 sec of high‑knee jogs, 30 sec of butt kicks, 30 sec of quick feet (like the “in‑and‑out” shuffle), 30 sec of carioca, then 1 minute of 8‑step lunges (4 forward, 4 back). Finish with 20 sec of fast‑leg swings (each leg), 20 sec of hip‑circles, and a quick 10‑sec of high‑ply jumps. That’s 3 min, keeps your heart pumping but not burned. Now, run it in the next race and let’s see who drops that minute—challenge accepted!
Shmel
Nice, solid plan. I’ll run it, log the split times, and see how many seconds I shave off. If I hit a new PB, I’ll let you know. If not, I’ll tweak the warm‑up until I do. Let’s see who’s actually faster.
Peppa
Sounds epic! I’ll be cheering you on, and I’m secretly hoping I’ll beat that PB too—so bring the heat, log those splits, and let’s see who actually wins the race!