Get into the habit of performing a regular injury prevention routine. Whatever works best for you, this may include yoga, light stretching, massage, foam roller.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
15 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
10 mins in Z1 to Z2 (easy).
These sessions are important to include on a weekly basis throughout the training plan.
Base Run. On a mostly flat course with a soft but firm surface (trail, track. park, treadmill), stay in heart rate zone 1 or in pace zones 1 and 2 only. Pretty form (proud posture) and quick cadence. If very tired reduce the duration of this run or omit it.
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes every 15 seconds. Goal is 22 or higher to give a total cadence of 88-92spm
Building strength training into the weekly routine so that it becomes a habit. This session can be done before or after an easy run day.
This will develop your aerobic endurance. follow the session plan, do not hold a pace or effort, vary between the parameters set.