The long run AKA LSD… no not that LSD! This is Long Slow Distance. It’s exactly like it sounds. Easy pace. Be out there for a while. Slowly increase the time out on your feet. Listen to your body and take rest when you need it.
Easy runs are the same pace as the long run: easy. Conversational pace. You should be able to talk. Not quite as comfortably as when you’re at rest, but easy enough to get words out in complete sentences. Or nasal breathing. If you can breathe through your nose you’ll be slow enough. Or use heart rate data and zones. This may mean walking or alternating walking and jogging. That’s totally okay.
Strides short 20-30 second speedups with a 30 second recovery jog or walk (or just standing still… or lying on the ground). The don’t have to be all out sprints, just faster than your normal easy pace.
Hard runs should only be done after fully warmed up with easy running. Start out with strides. Short speed-ups of 30-60 seconds or so with a recovery walk or jog. After strides become comfortable enough add an interval or hill session.
Strength training is fundamental for runners. You gain a lot of running efficiency and reduce the risk of injury with strength training. But you can be targeted for running and for yourself. You can also do “exercise snacks” to squeeze in strength training to your busy schedule. Exercise snacks are short bits of exercise just a set or 2 and only lasting a couple of minutes. They can be cardio or strength training exercises. But I have a few standbys: bulgarian split squats, tib raises, calf raises, push ups and pull ups to name a few.
Here’s a routine you can try to get started: Strength training exercises for runners
Cross training is awesome (and here what I mean is cardio cross training). I love mountain biking. But choose any other cardio activity you like. You can always swap running for another exercise.