Put on your big kid britches, we're picking things up a bit! This is an EE run. At the end of every mile, do a 60-second pickup to 10K pace (your current easy effort pace - 2 minutes; or faster if you like. Just not SO fast that you need to walk afterwards).
Single Leg squat
Three way reach with arms
Finger tap single leg
Run for 20 minutes easy
6x(20 second accelerator followed by 40 seconds recovery)
Cool down 20 minutes easy
Full Squat with mini walk
At least 20 minutes slow warm up
15 minutes 8k effort
At least 20 minutes slow cool down
Split stance lunge jumps
Skater Jumps small
Bulgarian split squat jumps
The most advanced thing you can do is listen to your body. What does it need today? A recovery run? an easy run with a friend? Extra snuggles in bed? a bath? yoga? Do whatever it is your body wants...within reason. Make sure the effort is easy and relaxed, don't get carried away (running with your friend who happens to be hyper-competitive, doing COREPOWERCARDIO Yoga because the Yin class looked boring...make good choices, yo). 60 minutes of whatever it is you decide to do is PLENTY. And remember, we are not in training so you can do whatever you want.
if you ARE in fact, in training you still need to make good choices. You can blow months of hard work with one bad choice (esp if it leads to injury!), so let's not do that.