Progressive run of 5 - 7 miles with 2-4 hard

5:30 AM: Meet at Gazelles

7:00 AM: Meet at Gazelles

8:15 AM: Meet at Gazelles

5:30 PM: Meet at Gazelles

CIM / San Antonio: Diagonals

CIM Relay / San Antonio Half: Diagonals

BCS / Dallas / Honolulu: 5-7 Mile Recovery

If your Saturday long run was more than 18 miles or 3 hours, do a recovery run instead of the Gazelle workout.