Easy walk/jog 2–3 min · leg swings front-back 10/leg · leg swings side-side 10/leg · walking lunges 8/leg · high knees 20 · butt kicks 20 · ankle circles 10 each · (run days) 2–3 × 15-sec strides.
Calves (gastroc + soleus) · hamstrings · quads · hip flexors · glutes/piriformis (figure-4) · adductors. Stretch warm, after the run.
Full form cues for every exercise are in your schedule doc.