For this cycle, the first time in my life, I'll try to follow the stretching and strength exercises as well as the runs. To have some notes available, here is what Pfitzinger suggests:

Dynamic stretching:

Arm-cross (10)

Cat-cow (8)

Leg swing (15 per leg)

Side swing (15 per leg)

Hip circle (10 per direction)

Knee hugs (10 each leg, 5 both legs)

Side skips (15 each direction)

Static stretching: (2 per side each)

Bent-leg calf stretch

Straight-leg calf stretch

Straight leg hamstring stretch

Lying hamstring stretch

Quadriceps stretch

Hip flexor stretch

Gluteal stretch

Hip rotation stretch

Shoulder and lat stretch

Chest stretch

Swiss ball lower back stretch

Downward dog