Complete 5 minutes of dynamic stretching before the run. Dynamic stretch options can be found online here: https://www.youtube.com/watch?v=ZTFKKTIDqI4

Easy run
Rate of Perceived Exertion: 5-6 out of 10

20 minute easy warm up for core and functional strength

300 swim

3 x 100 as 50 drill of your choice 50 swim

4 x 50 kick with board focusing on lengthening your legs and keeping the toes brushing past each other each time they pass. Think quick and tight.

Main Set:
10 x 50 swim on :15 rest last 1/4 of each 50 should be hard
10 x 75 swim middle 25 hard on :20 rest

Warm Up
15 minutes easy spinning (RPE 3/10)
4 x :30 100+ RPM* (RPE 5/10), :30 easy
Main Set:
4 x 3 minutes @ 85-90 RPM at RPE 7/10, 3 minutes easy

remainder easy/aerobic

Complete 5 minutes of dynamic stretching before you begin your run

20 minute easy running warm up (3-4/10 RPE)

Main Set:
5 x (4:30 minutes easy running (4-5/10 RPE)
:30 sprint focus on high leg cadence and good upright form)

Cool down easy running

20 minutes easy running. At any point once warmed up do a cadence check (remember how many times does one foot hit the ground in :20 seconds. The goal is 30 or more). If your foot strikes are not at 30 or more shorten the stride a bit, keep running easy and then check the cadence a few minutes later.

Attached to this workout (See the paperclip? Click on it) Is a worksheet that explains a short core and body weight exercise regimen you can do in about 30 minutes. Its mostly body weight exercises that can be done at home. If you have questions email basetrifitness@googlegroups.com