Do the same warm-up as last time, and this time go for an Easy Run. Beginners do an easy 2-mile run, mediums do an easy 3-mile run and advanced go for an easy 4-mile run. Here are some more stretches to do...
Below: Calf stretch
Below that: Touch your toes!! Calf stretch again.
Also, go for a 400metres - 600m warm-down, which, if you don't know, is basically a really slow jog for the required distance.