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How long should my warm up and cool down be? Warm up should be twice as long in distance and/or time than your track and field workout. So, if you are running 4 x 800m for your workout, your warm up should be about 2 miles.
For short, sprint, or hurdle workouts, if your workout of 5 x 50m and 3 x 30m with hurdles will take about 20-30 minutes of actual time, your warm up should be about 40 minutes (including drills). Cool down should be no less than 10 minutes of active cool down and another 10 minutes of flexibility exercises or stretching, no matter what your workout was.