Easy spin for 30' in small chain ring.
Later in the day - to help the legs recover from the run.
WU: Long warm up of 20'.
MS: Cruise intervals. On a moderate hill (about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy cool down.