before speedwork, after a 10-minute warm-up jog. Ease into each stretch: dont bounce or force it. Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg
Thursday Final key session. This will depend on the kind of speedwork you've been doing, but consider trying 8-10 x 3 mins easy/3 mins at half-marathon pace on a continuous run. This could give you a 60 minute run with alternating 3 min blocks of easy
