Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x20' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run should be between 75-90' long depending on fitness level.
Kenyan and '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.