After the intervals the legs are likely a little heavy, so we will need to take it easy today. With that said lets try to go a little farther than Wednesday, so depending on your current level of fitness run 20 to 60 minutes keeping a light conversational pace. even if you feel good keep it light as a time trial run will be here soon.
As always 3+ hours between the running and strength and conditioning workout. I encouraged everyone to do both if possible as you will see a great benefit by doing so.