See the following link:
Warrior lunge with rotation - 10 reps each side
Bum shuffle - 20reps forward/back
Active pigeon pose - 10reps each leg
Burpees - 15 reps
Frogger - 10reps forward/back
Frog bridge - 15 reps
Donkey kick with rotation - 8 reps each leg
Reverse side clam - 12 reps each leg
Single leg RDL with a twist - 8 reps each leg
Standing hurdle drill - 5 forward/5 back each leg
Lateral jump - 20 reps
Easy aerobic running
Easy base aerobic running
Clams - x8 each leg
Lateral leg lift - x15 each leg (5 toes in, 5 toes forward, 5 toes up)
Donkey kicks x8 each leg
Donkey whips x5 each leg
Fire Hydrants x8 each leg
Knee circle forward x5 each leg
Knee circle backward x5 each leg
Hurdle trail leg forward x5 each leg
Hurdle trail leg backward x5 each leg
Lateral leg swing x5 each leg
Forward-back leg swing x10 each leg
Forward-back leg swing bent knee x10 each leg.
See the attached link for a demonstration.
Focus on low impact through the feet - what do you need to do to be light and quiet. Use a treadmill for enhanced feedback of ground impact if you like (don't run like an elephant, Be a Ninja!)
Foam roller / soft tissue mobility
Spend 15mins or more doing some self massage with a foam roller, tennis ball, golf ball, and stretching as required.
Easy base aerobic running. If you normally do a park run on a Saturday you can include this within your longer runs by extending your warm up and cool down either side of the park run, just keep the effort aerobic throughout. No need to chase PB's at the moment.