Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy-to-low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.