Week #3 RNR NOLA 2012 Marathon Training

Monday (11/7/11) - No run scheduled (cross training?)
Tuesday (11/8/11) - Steady run, moderate intensity - 45:00 with 8 sets of 30 second sprints somewhere in the run.
Wednesday (11/9/11) - No run scheduled (cross training?)
Thursday (11/10/11) - Short run, recovery intensity (40:00) followed by 2 sets of 20 second "relaxed sprints" (strides) with 40 second active recoveries. (2:00)
Friday (11/11/11) - No run scheduled (rest)
Saturday (11/12/11) - Steady run, moderate intensity - 1:20:00 (5K+ - maybe?)
Sunday (11/13/11) - Short run (recovery intensity) - 25:00
Total planned - 3:12:00