plyometrics

Plyometrics can be a great addition to an experienced runners weekly training program - especially if they need to vary training stress or if they have maxed out the run volume they can fit in.

However, for new runners, they are often not a good addition as they are very stressful and can easily lead to injury.  Even more so if you are doing them either before or after your long run as that is going to be a stressful workout itself.

Shane

Plyometrics can cause a lot of stress to the body and should only be introduced to your routine with caution. You should have someone who really knows how to do them instruct you on them, and don't hesitate to see a PT or something beforehand to identify and correct any muscular imbalances you may have before starting plyometrics.

All that said, if you do do them, I wouldn't do it after your run.

The only thing you should follow a long run with is R&R -- rest and recovery. I don't even recommend much stretching after a long run as the joints are often very loose and susceptible to displacement, so only gentle stretching.  Ballistic jumps or explosive movements would be a very bad idea after a long run.  

Plus, they'll send your HR sky-high on a day that's all about endurance HR training.

Plyos should be done on a different day altogether.  Try Wednesdays?   That'd be the ideal time in your week for them IMHO.   

Good luck! 

If you really feel the need to do plyometrics, keep them simple and avoid any explosive plyo's.  I would also move it to a day that you are not running or at least separate it from your run workout.  Both are very stressful on the lower body and allowing some recovery between is a good idea.

Shane