Training Plan Entry
Easy
6 mi
Run- 4-6 miles. Warm-up and get loose for the first 2 miles. Then only if you feel good with little soreness, run 4 X 20" relaxed strides- don't sprint or strain during these, ~7:00 pace is fast enough. Jog after each for 1'-2'. These efforts will speed recovery a little better than jogging. The rest of the run is very relaxed and easy.
If you are very sore then bike for ~1:00 instead. Zone 2 effort with a comfortable cadence.