30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Run 2:00 very easy - don't worry about HR or pace - just run easy.
Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
10' wu, 10' cd. You are going to run 8x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.