<b>Striders</b> I do them as gradual pick ups (6-8 of them) for ~15 seconds, not near full speed, and I do them before races, before and after a fast workout (intervals or a tempo run). I do them as a way to loosen up and prepare to run fast - I simply start counting to 15 and want to be fairly close to top speed (maybe 90% of it anyway) by the time I get to 15, then I coast for 20-30 seconds. The key for my old bones is a gradual increase in speed so when my race starts or my first fast interval starts, my body isn't like "Holy hell, are you KIDDING me?!"<br><br><b>JenRuns</b> Yeah, that 5 minute sub 5k interval puts on the old Hurt Bag pretty good...one of those workouts where you're nervous about it the day before and you feel like you accomplished something afterwards. I used to only do mile intervals on the track but I get too anal about hitting specific times, so these 5 minute ones are slightly less than a mile and I do them on a bike path so all I know is I should hit the mile marker shortly after I start my cooldown segment. The plan I was doing had 2 interval sessions - one short (25 seconds up to 1 minute) and one long (2 minutes up to 5). They were tough, but I really saw results, and the fact that I was on a short program (12 weeks total - 7 with 2 intervals, then the last 5 with 1 interval and one more tradional tempo run at a slower pace than my intervals) was really good for me. Each time I did an interval workout I would say to myself "OK, only xx more left, you can keep doing it!" For me, I had a big enough base of miles and strength that a short program focused on speed was just what I needed. Turns out I peaked too soon before my goal race, but that was more a function of too many pacing gigs. Whatever I do for my spring marathon, I will not be doing so much work leading up to it, so I should be fresher. 2:45 here I come!
