Sorry XMan but that is a not a particularly good warm up. A warm up should be gradual, if you are starting with some running it should not be of a high intensity. Start with a low intensity and gradually increase to a medium intensity but heart rate really should not go above 80%of mhr...
Ryan
FIFA (and the SFA) dropped the 12 minute run as a relevant fitness test at least 7 years ago, i'm surprised that some National Associations still use it and haven't adopted the FIFA test.
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