1. The week 1 of the 4hrs plan has 4 sessions and the Session 3 and 4 are quite long run (45 + 60 min). I guess it means that I should run 4 times that week (Mo-We-Fr-Su). If I did so, the week 2 would start on We (2days of recovery rest-
- Is it correct to have 2 days of rest between two different weeks (eg. week1 + 2days rest and then start week 2)?
- I've the impression that I have to forget the calendar weeks and follow only the scheme weekly work-out session, days of rest and then continue the plan.
Is this approach correct?
What do you mean with "add these easy run in between the hard sessions (you don't want "back-to-back" hard training sessions)"? see session 3+4 week1) Shall the sequence be session 1-session3-session2-session4 or 1-2-3-4?
Cheers Marco
Answer Hi Marco, the question to this is very simple.
This is here it goes.
In a given week you want to spread out the hard training sessions (those in Effort 3 and above) and you do not want these to be on two day in a row. This is what I mean by avoiding "back-to-back hard training sessions"
BUT you can add the easy runs (such as 45 minutes and 60 minutes that are in Effort 1) between any of these hard runs.
A wgiven week would then be like this for example : Monday hard - Tuesday 45 minutes easy - Wednesday rest - Thursday hard - Friday 60 minutes easy - Saturday Hard - Sunday rest
You can mix the sequence of the sessions around as you like the only "rule" is to NEVER have two hard sessions two days in a row. So all the training weeks can fit into one particular week, no need to use a calendar at all.
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.
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.
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.
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. 
