KJ,
When I used to do regular track sessions (e.g. 400 intervals) I would include some strides in the last part of my warm-up. They are meant to simulate the faster leg speed you would need for any speed/interval/rep work on the track. I would normally do about 7/8 strides of about 70-80 metres building up the pace in the last 20 metres until I was close to track speed I wanted to replicate.
