10-15' wu and cd. 5x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 5x7:00.
10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.
AND Core #2 - 2x
Run 1:45 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 Hill Repeats
15' wu. Then run 12x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd. 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.