Steady run. Aerobic level. Pace feels quiet easy.
Good warm up. Do some short 5-10 second opening sprints
7x3min with 30s jog between.
The last 3min interval should be as fast as the first. You should see your heart rate gradually getting higher with pace being steady for the whole set.
Long easy run.
This is weekly long run that is bread and butter of running training. Keep it easy. Its the time that counts.
Base endurance building.
Steady run. Aerobic level.
Pace feels quiet easy.
Easy jog. You should be able to talk while you are running. You can replace this with cross training or cycling
Warmup up for 10min, do few sprints of 5-10s
8x3min with 30s recorvery jog
Keep the pace as fast as you can keep for the each 3min repetitions. Remember the pace you were able to do last week.
Do a 45min session of cross training, cycling, swimming or other sports. Dont push too hard.