Ashamed to be asking such stupid questions but here we go...
All of the speed and pace sessions in the RW 1/2M schedule specify a 10min warm up and warm down. But when I'm trying to run before work and get to work on time, or do an 8mile run after work, I don't always have time to do the whole 20minutes.
So my questions are: what purpose do these serve? Is the extra mileage they add of any importance? does it matter if you reduce/miss them?
Obviously, some form of warm up is important especially before the speed sessions, but I'm less sure about before pace sessions or the warm down.