For travelers good warm up as in 10 minutes of steady, dynamic warmup, 4 x50 striders and then into 5or6 x400 M with 2 minute recovery. Be careful not to strain but these should be fast. 2 @ Tempo (75%) , 2@ XC Race Pace (80%) 2@slightly faster. (85%) 5 minute cool down, stretch and elevate the legs. Find a soft surface if possible. Flat is good.