I run the warmups and downs as extra so that I'm getting long enough at my threshold e.g. 20 - 30 minutes. I will break my threshold runs every other week into 2.5m sections and run them at the higher end straight away.
Ill be interested to know what pace your easy runs are?
Nice one. Really good advice and much appreciated everyone. Glad there are others that can't seem to do it in training! I'll lower the pace to yours Millsy and occasionally throw in a faster longer interval session when my legs feel up to it. I was getting confused with the advice of 30 seconds per mile slower than 5k and under cutting things pace and 10 - 15 seconds per mile slower.
Any advice on the stride pace over 100? (Currently running them at 800m pace but this feels slightly easy).