Longer run day. 2 miles steady aerobic (or 1.5 if legs are taxed). Short, sharp KB finisher to drain the engine. Cool-down walk closes it.
The run is 80% of the workout. The KB finisher is short and meant to drain whatever's left. Don't hero the run pace. The finisher is harder than it looks after 20+ minutes on the legs.
Walk, then easy build into the run pace.
Hands swing. Wake the calves and ankles.
First minute easy, last minute at tempo. Land light.
One length of each. Lateral hip prep.
Hold one pace. If legs are taxed, scale to 1.5 miles. No shame in the scale.
Steady aerobic. Should be able to say a full sentence, but not two. If breathing breaks, slow down for 30s and resume.
If the legs are spent at mile 1, turn it into 1.5 miles. Don't junk-mile the second half just to hit the distance.
Short, sharp. Get in, get out. The legs are already taxed. Let the bell do the work.
Walk before you stop.
Loop the block easy. Hands on head for the last minute.
Toes on bumper.
Back foot elevated. Tuck pelvis.
Run owns the session.
Finisher just signs it.
THE LONG MILE.