30 min Test Run

Find a flat half mile route (this will be a testing route for you so it needs to be repeatable)

Run at a comfortable pace that takes some focus to keep but you could hold a conversation if you had too but you’d prefer not to.

Note your time

2 mile Easy Run

Keep same pace throughout - easy pace that you could keep for an hour or so

Strength Mobility

On these days spend 5-20 min doing stretches and body weight exercises. Plank, lunge, squat - nothing extreme at all - if you can do even 2 min that would be something!

25 min Run

Breakdown like this:
10 min easy
5 min fast
2 min easy
3 min fast
5 min cool down

Fast should take focus to maintain—Just beyond comfortable but not so hard you are unable to maintain the same speed for the entire time

Strength Mobility

and/or Walk, Swim, Bike, Hike

Just get out and do something that you enjoy that involves moving

40 min Long Run

Keep a pace that is easy enough that you could go for an hour or longer

Breakdown like this:
20 min run
5 min walk
15 min run