Terrain of your choice, finish with 6 x strides.

Make planking a daily habit.
1 Minute for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 minutes
3 Spiderman
4 Superman
5 Hip openers

Example video:
https://youtu.be/b5PWjVafhsM

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

Enjoy this day off, focus on doing other things that you love and don't get time to do because of running/training. Also don't forget to treat yourself every now & again

Regular foam rolling is important. Follow this link for some useful foam rolling techniques: http://www.runnersblueprint.com/foam-rolling-moves-for-runners/

Easy run must always be followed with 6-8 strides. A stride is a short burst of speed over 60-80m building it up to full speed for around 20m and then easing on the speed again.

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.