If you are in Cedar I would recommend joining the running club Wednesday night at the SUU track for some interval running. It will be a nice way to build some good relationships with the community, so go and run hard and be friendly with people.
They run Wednesdays and Saturday mornings.
http://cedarcityrunningclub.wordpress.com/ is the webpage where you can follow them.
All you at home:
DAY ONE: Run 3-5 miles
DAY TWO: Run intervals of 200, 400, 600, 800, 600, 400, 200 *Recovery: 1-2 minutes after 200's, 400’s and 600’s, 2-3 minutes after 800.