linetmasai_viviancheruiyot_stretching
1) Long run of 70-90 minutes

2) Tempo run of 30-40 minutes
3) One long interval session (e.g., 5 x 2,000m or 8-10 x 1,000m) or fartlek
4) One hill session (e.g., 15 x 30-45 seconds) 
http://runningtimes.com/Article.aspx?ArticleID=18870&PageNum=4