HR stays <140 for first two miles. Then stop, and give me 6 accelerators (50 meters, or 30 seconds long) with one minute of rest in between each. Then finish out with easy effort running.
4 way lunge
Prone upper body ext
EE Run, 95 minutes of heart rate <140. At the end of every mile, do a 60-second pickup at 10K pace (your current easy effort pace - 2 minutes). Don't go over 60 seconds, don't go faster than recommended 10K pace. Don't overachieve. Slow to a jog after the pickup to get your heart rate back down, then carry on, warrior.
10 minutes slow warm up
4x(0.5 miles @ 10k pace, 2 minute jog)
5 minutes @ marathon effort
10+ minutes slow cool down (enough to reach total workout time of 60 minutes)
10K = 140 pace minus 2 minutes
marathon = 140 pace minus 1 minute
Stair jump-step down
Lateral stair jump-step down each side 30”
Mini split jumps
Run for 20 minutes easy
6x (20 second accelerator followed by 40 seconds recovery)
Cool down 20 minutes easy