Easy 30 minute run. This can be 2-5 miles. The workout is meant to loosen up any tightness, keep your blood circulating, and be an active recovery.
This is a classic sprint workout where you'll be sprinting the straight away and jogging the round on your local high school or college track.
Start with Easy 1 mile warm up (4 times around the track). Sprint the straight and jog the round. That means each time you go around the track you will have sprinted twice and jogged twice. The you'll end with a 1 mile cool down.
If you are new to this workout, please do 8-10 sprints, that will be 4-5 times around the track, but it can be intense if you're newer. With the warm up and cool down, it's a 3 mile workout.
If you can handle it, do 14-16 sprints. That will give you a 2 mile workout plus warm up & cool down which makes a 4 mile workout. If possible, take the average of your first 2 sprints and keep that pace for the rest of the sprints. Leave a little extra in the tank to make the final 2 sprints the fastest!
Plyometrics with a leg focus. i.e. Plyo from p90x, or Plyocide from p90x:2
The Fartlek run is a run/walk workout. You can choose to run for 3 minutes and walk 1 minute or run for 4 mins & walk for 1, or 5 & 1. Whatever you decide, definitely walk. This is about getting in some faster efforts with a little break.
Take a Vinyasa Flow class, either all levels or level 2-3. Pay much more attention to your core while moving through vinyasas, chaturanga, etc.
Your long run is meant to train your body for race day. You don't have to go fast, but you do have to go! Keep the pace as consistent as possible, always shoot for an even split or negative split. Take 1-2 miles to warm up, then stay consistent.
Yin Yoga class or video (https://5pointyoga.wistia.com/medias/z3zg0amzao). 30-60mins of long holds in hip openers. You can also do some foam rolling or get a massage on this day, as well.