Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.
10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.
AND Core #2 - 2x
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.
Run 80' 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 2:55. First 30' are Z1 - then run race pace for 60' - mid Z2 - then Z1 for 5', then 60' again at mid Z2, then 10 Z3, and then cool down very easy.