Warm up (at least 10 minutes of EE jogging)
3 sets of 10 minutes at 8K effort with 2 minutes jogging in between
Cooldown (at least 10 minutes of EE jogging)

8K - EE pace minus 2.5 minutes

3 way arm reach
5 way leg reach
Clock Lunge
Reverse lunge into high knee

Run for 20 minutes easy
6x (20 second accelerator followed by 40 seconds recovery)
Cool down 20 minutes easy

Lateral band walks band around arches, then knees, then knees with full squat

At least 10 minutes slow warmup, EE jogging
30 minutes of 2x1 (2 mins 5K pace/1 min jog)
At least 15 minutes slow cooldown, EE jogging

5K pace is EE pace minus 3 minutes

Frog stretch (knees out, feet in back extended rocking back)
Spiderman stretch (kneeling hip flexor stretch with arms and wrists extended at shoulder level) Sidelying quad stretch with other leg pushing down over the top
Pigeon pose

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.