Running a 5 km race has grown increasingly popular and recreational runners are continuously seeking proper warm-up routines for optimal performance. PURPOSE: The purpose of this study was to examine the effects of varying warm-up protocols on performance variables during a simulated 5 km race. METHODS: Ten male recreational runners (VO2 max: 49.41 - 6.2 ml/kg/min) participated in a total of three laboratory sessions. The first session consisted of baseline testing where height, weight, body composition, and VO2 max were evaluated. Following the baseline testing, each subject returned for two trials, with either a high intensity warm-up (HIWU) or moderate intensity warm-up (MIWU). The order of the warm-up protocols was randomized. The HIWU consisted of a 10 min jog at 50% of vVO2 max, followed by 5 min of 30 s intermittent sprints at the individual's vVO2 max. The MIWU protocol consisted of a 15 min jog at 50% of vVO2 max. Following the warm-up, subjects began the 5 km on the treadmill. Blood lactate (La-) was taken at each km of the run. Heart rate (HR) was also recorded throughout each trial. RESULTS: The mean HR was significantly higher throughout the 5 km following the HIWU (p < 0.05). There was no significant difference in [La-] or performance between trials (p > 0.05). CONCLUSION: In conclusion, the variation in intensity between the two warm-up procedures may not have been large enough to elicit a change in performance time. An increase in intensity should increase the metabolic demand which may better prepare runners for the race.