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Jan 30, 2010 Rating Easy long running session by: Knuy HEY Marius In the 100 day plan, you talk about never do "Back to back hard traing session. For the moment, I follow sub 2:45 plan, in week 4. Would you consider that an easy running from 120 min to 180 and above to be easy or maybe a little bit harder then the other easy runs un the scedule. Is there any good rule to follow, about how many hours between each session? Regards. Knut Answer: Longer runs are a bit harder, but if you have 3 hard sessions a week + one long (which is rare), then you want to have a "priority" with making the easy runs after the 3 hard sessions and you have to fit one hard run after the long run. Other than that, treat longer runs as "hard". regards, Marius X Close Editor Jan 30, 2010 Rating Submitted by: Knuy Title Comment HEY Marius In the 100 day plan, you talk about never do "Back to back hard traing session. For the moment, I follow sub 2:45 plan, in week 4. Would you consider that an easy running from 120 min to 180 and above to be easy or maybe a little bit harder then the other easy runs un the scedule. Is there any good rule to follow, about how many hours between each session? Regards. Knut <b>Answer</b>: Longer runs are a bit harder, but if you have 3 hard sessions a week + one long (which is rare), then you want to have a "priority" with making the easy runs after the 3 hard sessions and you have to fit one hard run after the long run. Other than that, treat longer runs as "hard". regards, Marius Cancel Delete Delete & Ban Updating Comments page...

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“Sidenote : Shoe Tips For Injury Control

While Using the 100 day Plan"

I'm often asked what shoes I personally recommend to help stay injury free while running (on the 100 day plan) so I'll add a little bit about it at the end of these Q and A's.

Good shoes are crucial if you want to stay injury free during your marathon journey. In general, the best is to find a shoe that fits your feet according to your foot type.

However, these three shoes will do an excellent job with their mild correction - and will work for most runners :

1. Asics Gel Kayano (click for zappos reviews for other runners views)

The legandary shoe from Asics. You cannot go wrong with this one.

2. Nike Pegasus Running Shoes

The most sold running shoes ever - and by every model seems to get better and better. About the same weight as the Kayano but the fit is a little bit different.

3. Asics GT 2150

The 2150 is a great alternative for the faster work you'll be doing in the 100 day plan. It is one of the few shoes that "feels" like a lightweight one but at the same time has more than enough stabilty to prevent injuries with the marathon type length of some of the interval sessions.

A tips for international (non-US) runners : check out roadrunnerssports.com : Example : Asics Kayano (RoadRunnerssports) they ship worldwide and it can really save you some money on your shoes.

regards,