start real slow zone 2

15 min warm-up then about every 5 mins increase pace just a little bit - goal is to
finish with last 10 mins at the following paces- 25-30 mins at 7:50 and 30-35 at 7:35min/mile

cool down as needed

wts/yoga/ spin/ swim/

60 min run
15 min warm-up zone 2
then 6 x 60 sec pick-ups with 2 mins easy between
15 mins easy cool down zone 2

(focus on gentle lean in and turn over - increase turn over to go faster! Don't increase stride length)

easy zone 1-2 run
spin
yoga
easy and just 30 mins

easy warm-up 2 mile warm-up or 16-18 mins
1/2 mile or 4 mins ( at 3:35-3:37 pace)
1/2 or 4 mins easy
1mile or 8 mins ( at 7:45)
easy 1/2 mile or 4-5 min cool down

Real easy - long run Zone 2 -

base building

zone 2 pace throughout ( effort will increase with hills - keep pace steady thoughout)

10 min warm-up
90 sec at 3% 90 back at 0% x 10
5 min cool down