Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.