Run first then stretch

Optimal training means you stretch at the end

"Is stretching before running harmful?" Thus begins an article in http://askcoachjenny.runnersworld.com/2007/09/posted-by-amber.html which contains the following advice:

"For the sake of time efficiency and getting the most in with the least amount of risk, I believe the best stretching strategy for runners is the following.
"Warm up with 5 minutes of brisk walking. It gradually diverts circulation to the working muscles, increases heart rate and breathing. It is the best way to prepare your body for the upcoming run.

Take the next 5-10 minutes and run at a very easy pace continuing to increase heart rate, breathing and circulation.

Then work into your planned running regimen [easy, long, speed...]

Cool down with easy 5 minutes of running and then 5 minutes of walking. This is the exact opposite of the warm up. The cool down is very important as it returns your body back to its resting state.

Finish with flexibility exercises to improve/maintain range of motion in your muscles, joints and tendons."

As followed in my Monday routine:

4:30pm very very slow warmup

5:30pm very slow warmup

6:00pm interval training

6:30pm slow cooldown

6:35pm stretching

6:40pm very slow cooldown

Know your limits when you exercise