Click below to see contributions from other visitors to this page...
Marathon Walking and Running
How to deal with the walk/runs during rainy weather :
I've a couple of questions for this dutch rainy and cold winter.
I've tried …
100 Day Plan - Training Session Spesifications
Week 2 in the 2:45 and 3:00 plan :
I just purchased you e-book and have a question about the schedules. In Week 2 of the 2:45 plan, it …
Running and Jet Lag
How to deal with jet lag and running :
I have been using your 100 day program with great success. Now my only concern is jetlag. I have …
The week of the Marathon
How to schedule the sessions the week of the marathon :
I could not find this info anywhere on your site, so here it goes:
I am doing …
Not hitting the 5k pace according to the finishing time in my marathon plan
How to deal with the 5k/10k in the 100 day plan - in relations to your goal time.
First of all thanks for a great program. I am following …
Treadmill Running Tips
Repeats on the treadmill and incline level.
"I'm a great fan of repeats on a treadmill but wonder should i run them at a 1% incline to mimic outdoor …
How to Warmup
How does one warmup before the running sessions ?
I've just started the 100 day program and I'm in Intro week 1.
I'm pretty new …
Is there such thing as optimal running cadence and what is the best : heel- strike or midfoot-strike running ?
I have some questions …
Hi Marius, can you give me any tips on anything that can help me improve my posture while running especially after 10miles etc..
It seems like I loose …
How to do negative splits in the marathon
How to do negative splits :
My 100 days training plan has gone amazingly well, with a life time P.R. over the 1/2 marathon with 1.18.22 …
Fat burning Marathon
How does one deal with the long runs in the marathon in terms of "fat burning" - drink energy drinks or not ?
I am following your sub …
Is it ok to replace some of the hard trainings each week in the 100 day plan with shorter type speed sessions ?
"Is it possible to replace one of your …
Tapering vs milage
Tapering when injuries in the pre-race period.
"With only 2,5 weeks until my first marathon (New York) I have a question on the final training sessions. …
5k and 10k before marathon training
How can one use the 100 day marathon plan to improve the 5k/10k time ?
"Dear Marius, and thanks for a great program. I just signed up and although …
Marathon Pace Solutions
Heart rate higher on the effort 3 long pace vs. effort 4 short pace.
I am in week two of the lead up to starting the 3:15 training plan. …
Italian periodization versus Lydiard periodization
What is the deal with the Italian periodization vs Lydiard ?
Your marathon training program is well structured and so far I have been …
Hard training sessions
I know you say not to run the hard (speed) session back to back. But is is ok to have them back to back if there's a day off in between? …
Adjusting to 50 k distance :
I have a 50km road race coming up in 98 days (14 weeks). Can you tell me how to adjust the program for this …
I am in my 2nd week on the 3:30 schedule, and I really must say that I find the whole schedule very refreshing and exciting. Thanks!
Cross country skiing sessions.
I am going to run half marathon in April in Madrid (in three months). Since snow is plentyfull here in Norway now, I …
Should I do the SS* strides before or after cooling down?
SS* before or after cooling down :
I have a question about the short strides (SS*). I didn't completely understand, should I do them …
What is the point of Effort 5?
Effort 5 :
I am an experienced marathoner who hasn't progressed during the last four years. I thought I need to try something new and …
Using the program for racewalking..
Using the 100 day plan for racewalking :
Have read that some people are using the program for other sports but what about applying it …
Asthma and marathon running :
"Hi again Marius
Thanks a lot for answering my previous questions. I am almost afraid to bother you again.
Click here to write your own.
Fast finish or sub-par effort in rest of race?
Fast finish or sub-par effort
As part of a 7-week training plan between marathons, I just ran a 10k race where I had a strong finishing …
1) Between Marathon Schedules 2) Mismatch between Half and Full Marathon Results
Between marathons and half marathon prediction :
I have two questions:
1) I just finished my second marathon, and my next one is …
What is a realisitic improvement in time?
How much is it possible to improve :
Thank you again for your guidance. I followed the 4:30 plan as prescribed and finished my first …
Hill training and marathon prediction time
"Hi Marius, thanks for giving us a fun and effective program.
I have two questions for you.
Tired legs, tired body
Tired legs and body at week 12 :
I have been following your 3:15 marathon training and I am fast approaching the tapering phase of week …
Marathon key workouts week 9 and 10 in 2:45 plan
Effort 3 - going into Effort 4
I'm in the 9th week of the 2:45 program. I have a question about the marathon-specific workouts of these …
Can I use your program for a different sport?
Use the 100 day plan in different sports
Can I use your 4 hour plan to train for a ski race that i am planning to finish just under 4 hours? …
Football and Marathon
Combining the 100 day plan with football (soccer) training/games :
Thank you for awesome training program. I am currently using your …
Add more easy runs
Adding more easy runs :
I am enjoying your training schedule, now to start the third week. Earlier have trained - not very disciplined …
Zone 5 and Efforts :
I´m now in the 11 week of the program, and it appears that I´m a strange exception to the rest in several ways. …
Unable to complete a planned session
Missed sessions :
I am now in the 10th week of the 2:45 plan. Last week I did the Key Marathon session, 40min E1, 30min E2 & 40min E3 …
GPS watches during training - pacing guidance
Actual running distance and the marathon :
I've noticed that the "true" distance I run in races is up to 2% further than the declared …
Can we treat 5k/10k races as part of the training?
Using 5k / 10k races as part of the training :
You mentioned that we can always adjust our plan whenever we have any races within the …
Speed vs HR when doing intervals/Two marathons close to each other
Heart rate vs. speed and two marathons close together :
1) When doing the interval sessions, my heart rate (naturally) varies depending …
Transition between Efforts
Adjusting between efforts :
I have a question about running variation between efforts. For example when I run the 32min hard session in …
Training in hot/humid place
Running in hot weather :
I am targetting a cold/cooler marathon (10-15C), while the place where I am living/training will be in summer …
When is the good timing to start the 100 Days training?
When to start the 100 day plan :
Before we start the 100 days training, can we just start with zero base? Or would it be better to have certain …
Weeks 8, 10 and 14 of 3h30 - Long runs maximum heart rate and pace
In your 3h30 plan, the long runs are given more or less the same instruction, except for weeks 8, 10 and 14. The standard instruction …
Getting Ready in 8 weeks?
Adjusting the 100 day plan - to 8 weeks duration:
"Could you please give me some advice on how to prepare for the Rome Marathon which is only 2 months …
50K training plan
Adapt the 100 day plan to 50 k :
How can I adapt the 100 Day Plan to train for a 50K?
Answer: Hi Michael and thanks …
Recovery after Half Marathon before starting the 100 day schedule - Part Deux
Recovery after a half - starting the 100 day plan :
I just read your response to Petter Vabog of Sandefjord, Norway regarding recovery …
Session clearification Week 2 4:30 plan :
Would you please clarify 4:30 Plan, Week 2 Session 1?
3 x 1200 m (3/4th mile) continuous …
High Maximum Heart Rate
High maximum heart rate :
I am a 43 year old woman. I have never tested my maximum heart rate properly, but I have measured (several times, at …
Long walk/run during sessions 1 & 2
Adjusting the weekly schedule :
Because of my Monday through Friday work schedule, I plan to run session 1 on Tuesday; session 2 …
Adjusting the 5/10/21k races
Ajusting the 100 day plan :
I'm looking to train on your schedule in the spring, focussing on Stockholm marathon. I'm a 2:51 marathon …
Click here to write your own.
Adjustments of the 5k/10k/21k test races/race
How to adjust the 100 day plan for races :
I'm looking to train on your schedule in the spring, focusing on Stockholm marathon. I'm a …
Any advise for 12Hrs shift work guys?
Adjusting the 100 day plan with 12 hour shifts :
As the title stated, may I know is there any good recommendations on these?
My current …
Mileage for slow runner
Mileage for slow runner :
Bought the plan and on my 3rd Intro Week, I am a slow 50-year old runner, 6:20 marathon. I wish to get at …
Sooner or later
Sooner or later for the next marathon :
I just ran Chicago using your plan for the third time. Though I was able to pull off a PB of 3:22 …
Choosing the right marathon plan based on heart rate in race
Choosing the marathon plan/race based on heart rate :
"Hi, I have just completed my first marathon in 3:04 after mostly following the 3:00 plan (except …
Adjusting the 100 day plan for the half :
Can you explain briefly how to best use your plan for 1/2 Marathon.
I ran 1/2 marathon as …
Half-marathon two weeks before Marathon
A half marathon two weeks before the marathon :
"Hi, I was not aware that you absolutely do not recommend a half-marathon just two weeks before a marathon, …
How do I know if I am training too hard?
How do I know if I am training too hard ?
I've reviewed the FAQ's and can't find one directly related to my question so I am writing …
Fastest marathoner that has used this programme.
Fastest marathoner on the 100 day plan :
I was just wondering if you knew what the fastest marathon time someone has achieved using …
Asics Gel Blur33 Shoes
Running shoes for training :
"Hi Marius. I have been using your program the last two years. I have a neutral foot. My first year I wore the Asic GT …
Doing twice a day workouts with the 100 day plan:
I've looked around on your Q & A section for info regarding running twice daily, but …
2:45 plan Week 1 session 3
2:45 plan week 1 session 3 :
"In week 1 session 3 of the 2:45 plan it just says 13x2 minutes at effort 4, then 3 minutes rec and SS. Im assuming the …
Treadmills and Smart Strides
Treadmill and the smart strides :
I wonder if you could please give your thoughts on how to run Smart Strides (and similar other interval …
Post-marathon recovery weeks versus future training weeks
Recovery week after a marathon :
How important would you say the recovery weeks (post-marathon) are?
If the next marathon is …
adjusting the 100 day program
Adjusting the 100 day program :
I bought this plan couple of months ago, but just took some parts here and there to prepare myself for …
When to do which sessions
What day to do which sessions :
"I just purchased the 100 day marathon training program. Looking through the different options I am a little confused. …
Adjusting the program for the half marathon
Adjusting the 100 day plan for the half marathon :
I'm running my first Half Marathon in 20 weeks(140 days). I want to use your 100 day …
Well I ran the Port Macquarie Half Marathon in Australia some 5 weeks ago in a time of 1.58.32 and this last weekend I competed in the Canberra …
Value blood glucose after running
Blood glucose after running :
Today I went out for a run and tested my blood glucose value on my mothers home device for measuring blood …
Tactics for Raceday part 2
Race day - part 2.
Thanks for your answer.
I forgot to tell you, that I have already tried your calculator, which gives me a half …
Tactics for Raceday
Race day pacing :
First of all thanks for a great program. It´s been fun, hard, inspiring and worth it all!
I´m currently in week …
I used the 100d plan to successfully run a 3:37 Marathon and two half-marathons (1:38 and 1:36). Thanks for the plans …
Planning the marathon when the half marathon test race is done.
Marathon time based on your half marathon :
I am using your program for my second year. Last year I achieved my goal finishing Paris marathon …
New 5-K Training Program?
A specific 5k program :
"I understand that you are developing a specific 5-K training program. When you have it ready, would you contact me? I like …
Planning the next race - How soon is too soon and adjusting the schedule
How to adjust the schedule for back to back marathons :
I just completed the LA Marathon on March 18 and overall it was a fine experience. …
Click here to write your own.
Converting pace to km/h
Converting pace to km/hr.
First I would like to thank you for sharing your knowledge and advice through your 100-Day Marathon Plan. …
Training Surface and Elevation
Running in hills if the marathon is flat.
First off, Thank you, I am enjoying following the program,but should I be only training on …
Hamstrings problem (acute) :
"Hi Marius, and thank you for an inspiring Marathon training schedule!
I should soon start the 105 day programme to …
Cycle commuting while training?
Cycle commuting while doing the 100 day plan :
"I have read some other answers about fitting occasional cross-training or sports training sessions …
Rest days and the order of sessions within a week
The sessions order of the 100 day plan :
I'm planning to use your 3:30 plan in Stocholm Marathon 2012, but I'm struggling a bit when …
Heart rate after 8 weeks off
High heart rate after 8 weeks off :
I have just resumed running after not doing any exercise for the last 8 weeks due to acute myocarditis. …
Is it possible på break the 100day plan into 2x 50days (or 2x60) with a small "pause" in between them?
Splitting up the 100 day plan :
Splitting up the 100 day plan :
I have a Question about breaking up the 100day plan.
If one …
Adjusting the schedule if missing the first weeks
How to adjust the schedule if missing the first weeks :
I am training for Rome marathon in March using your 3:30hr plan. I had completed …
Warming up :
"Marius, Forgive me. I know you have probably answered this. However at the age of 48 I was confused about your ideas concerning warm-up. …
Which sessions to miss?
What sessions to miss in the schedules :
I'm entering the 1st week of the 3:15 plan with a view to run 3:30-3:40 after completing NY in …
High mileage before starting the 100 day Plan ?
Do I need several weeks of high mileage before starting the 100 day plan ?
Answer: Hi Morten, certainly not.
I need to lose weight and took your advice about CLA. However is CLA and Conjugated Lipoic Acid the same thing?
Do you prefer Tonalin …
Alternative training for 3 weeks
Alternative training while injured :
Thank you for all your suggestion in the plan.
I finally manage to run "on-schedule" my 5k …
Training for another Marathon 6 weeks after just completing one.
Back to back marathons in a short time-period :
I just completed my first marathon yesterday after completing your 4 hour plan. I loved …
Strategy for the test races
Test race strategy :
I'm following the 3.30h plan.
I've done most of the last 3 weeks or so training on the treadmill due to the …
4:30 Plan Week 5 Question
Session 1 week 5 4:30 schedule :
"In Week 5 for 4:30 training, the Session Info is "30 min + 2 min rec. + 10 x 1 min", and Speed Info is "30 min Effort …
28 day layoff
How to "keep in shape" during a 28 days layoff.
I am scheduled for surgery (inguinal hernia,laparoscopic, left and right) and the …
Changing schedule 3 weeks ahead
Changing the schedule close to the marathon :
Thank you so much for your very useful program. I am running my first marathon in 3 weeks …
Multivimamin tablets and the marathon :
I shall shortly be starting your plan in preperation for a marathon in March.
What are your …
Marathon target time and additional runs during tapering
Marathon prediction time and tapering km.
I’ve just ran the predicted half-marathon on the 100 day plan. My first (and only) half …
marathon predicted time
Marathon prediction time :
I am final here! 3 days until my marathon and I must say i have enjoyed your program. At first I was skeptical …
Using the program for bicycling?
How to use the 100 day plan for bike riding :
"I attended the research Frank Evertsen was doing with AT training, and found that very helpful in my …
Trouble after picking up the schedule again
Trouble after picking up the schedule again :
I'm following the 3h30 plan and just did a 20km (no half marathon available) for week 11. …
How to improve the next race
Improving after the first 100 day plan race :
I just completed Berlin marathon after having followed your plan from start to end. …
Forefoot running and the 100 day plan :
Just back home from completing my first ever marathon Berlin. The time was 3.57.07. I am very …
Click here to write your own.
Heavy legs after 2 rest days
Heavy legs after two days rest :
I want to share with you this my strange feeling.
I'm following the 3.30h plan, but it is a generic …
adjusting heart rate zone
I am a few weeks away from the Melbourne marathon and all is going well so far with the training. I just completed the 1/2 marathon session …
Half marathon prediction time
I noticed some comments in your plan for "Marathon key sessions". For example "This will help you over the last 10 km of the marathon" …
Half marathon challenge
Adjusting the half marathon time, when conditions were challenging :
I have just done a half marathon with 4 weeks to go until my marathon. …
Injury during last part of the Marathon Plan
I am now in Week 13 of the 3:30 plan. However, I have the past couple of weeks been struggling with a muscular injury in my left foot. Thus, …
Pacing on the downhill/uphills sections
Uphill pacing :
I'm following the 3:30 plan (week 7+3) and feeling very good.
How do you (or, do you) take in account …
Plan and Marathon finishing time
The 100 day plan, adjustments and adding runs.
I'm using you Plan for the Porto marathon in November and I'm enjoying it. Great work. …
Pacing the races
Pacing the races in the 100 day plan :
I am a bit puzzled on your answers on how to run the half and full marathon.
1) The half marathon, …
Peaking for 10K
Peaking for the 10k with the 100 day plan :
I do not run Marathons, but find the principles behind the 100 Day Marathon Plan very useful …
How many kilometers/week?
How many km pr week :
I am well into the 3:30 schedule, preparing for my first ever marathon in late September (Berlin).
I have a …
The 100 day plan after an operation.
I have just had an umbilical hernia operation, I was just about to start week 8 in the sub 3.15 …
Changing weeks due to race
Changing weeks due to races :
Thank you for a great training program. It is my third time using it and I am improving all the time.
Time and reps measurement
Time and reps measurement :
I recently purchased your program. I have been running for a while, but I am new to a structured training …
Warm-up + training zones paces
A specification in terms of warm up and effort 1 running :
"Hi Marius. I really appreciate your answer on warm-up for 5k/10k races. Would you reccommend …
Warming up / Pace during race
How many minutes to warm up for races and pace :
1. How many minutes, and heart rate zone, do you recommend when warming up before …
Pre-race training when travelling
Pre-race preparation when travelling :
"How many days stand down before a Marathon race is best? I'm flying from New Zealand to New York on 2nd November …
Training zones after testing
Training zones after lab testing :
I did a vo2 max test using gold method over the weekend to determine my LT and AeT. The results …
Run/walk ratios and race pace training :
Thank you so much for putting this program together. I am really looking forward to starting it …
How many sessions per day?
Concerning the sessions :
I understand that there is a certain number of sessions per week but it's not clear to me if for each week …
Stretching schedule and excercises
Stretching and running :
Just recently got your 100 day marathon plan for myself (43) and my daughter (17). We have done 4 half-marathons …
Ultra marathon and the 100 day plan :
Looking to qualify for the 2012 world 100KM final and a time of close to 7 hours.
What adaptations …
Typos + Half Marathon
Half marathon on tough course calculation :
I am well into the 3:30 plan, fun stuff!
I just wonder about some ambiguous info in the …
In between marathon approach :
I just finished my latest marathon following the 3:30 plan. Unfortunately I cramped again and struggled …
Easy training when using antibiotics for inflammation
Running when sick :
I got a inflammation in my airways and has been ordered to a 10 days penicillin cure. I think 10 days away from training …
Change structure of some workouts
Change structure of some workouts :
I have a question about slightly changing the structure of some workouts. More specifically the …
Click here to write your own.
Race day stamina
Race day stamina :
I used the 3:15 plan to run my 3rd marathon last fall and was able to set a PR of 3:38 but fell short of my goal. …
Threshold-above and below
Just wanted to ask a general question on threshold. (Your 100 day plan is great btw:))
"My question is:
With regards to threshold is …
Predicted Marathon Times - How achievable are they ?
Marathon prediction vs half marathon times.
The question I have is about your predicted marathon time calculator which bases itself on …
Ice Baths - How to
Cold baths and running (and warm baths)
I've been taking ice baths as you suggest in the 100 day Marathon program and have found them beneficial …
Timing of massage and the 100 Day Marathon Plan
Timing of massage related to running :
I run the 2:45 program based on heart rate, meaning 6 sessions a week. I get professional massage to …
Hitting the wall or just bad judgement?
Cramps and the marathon :
About 3 weeks ago I have ran my first marathon, in Madrid, aiming for 3:30, but having to accept 'defeat' …
Marathon tapering improvement
How much is it possible to improve during taper of the 100 day marathon plan ?
I've been following your 3:30 plan and today I ran a test …
Trail running and hill training
Hilly runs and the marathon plan, and adding cross training :
I have two questions if possible:
1) If your marathon or half is a …
Marathon Performance and Treadmill
Marathon and treadmill running and a bit of panic the weeks before the marathon.
"In top shape to tiredness - I'm experiencing a bit of "panic".
Hill Training Boston Marathon
Hill training the last 4 weeks before Boston :
"I am now only 4 weeks away from Boston and I'm starting to freak out. My girlfriend who has run Boston …
Running in the Snow
Running in the snow and challenges concerning that :
"Hi again Marius
I have been following your sub 4 plan since Christmas, leading up to my fourth …
Diagrammic breathing and running :
First a quick update;
after last years P.B.s over both the half and full marathon following your 100 …
Choosing between Marathon Programs
Should one pick the program based on heart rate or speed ?
"I'm a bit older runner (40) and started practicing 3 years ago. Now I want to make sure …
Your thought about running barefoot
Barefoot running and the 100 day plan :
"Hi Marius! Just subscribed to your 100 day marathon plan. I didn't find anything about this question of mine: …
Racing Flats in the Marathon and Training
What are the best shoes for underpronation ?
I thank you for the 100 day program.
The link for running shoes, specifically underpronaters, …
Running Strides after Sessions
How fast to run the Special Strides after workouts
"How fast do i run the SS?
Answer: Hi Vidar, good question.
You want …
Extending the sessions in the 5k-10k training weeks
Extending the 5k and 10k sessions in those weeks.
"Hi Marius, I'm more of a 5k-10k runner but have purchased your 100 day marathon plan because I plan …
How long usually until a marathon breakthrough?
Marathon breakthrough, how long ?
I've gotten my 3rd consecutive marathon PR today, using your plan. I'm not burned out either, though …
5k training speed
What speed to run the 5k test race ?
"How fast should I run the 5k (3 mile) test race? I'm training with the sub 5:00 hr plan. Should I try to run …
sub 3:00 marathon
Running sub 3:00 marathon
Sub 3:00 marathon
I did my Berlin marathon in 3:22:39 (below my splits) and considering it was raining I …
Warm up / recovery
Warm-up and recovery :
I wonder how long you suggest to warm up before the interval sessions? I also wonder how long I should run for …
Starting the marathon schedule
Starting the schedule
"Hallo - I just joined your training program and would like to run the Boston Marathon using your schedule.
Considering that …
Best strategy for Marathon
A few words on pace and effort - in terms of relaxation.
first at all I want to thank you for the great work you did with the 100 Day …
Just getting started, done a bit of training before so I wonder when I see som of the hard parts; are you supoused to do some kind …
Marathon rookie, how to use the 100 day plan.
I (31years, 190cm, 87kg) just entered your training program as complete rookie. I consider …
Click here to write your own.
Predicting Marathon Time
Predicting marathon finishing time
"I did a testrun 10KM today at 41:45, five weeks left to Oslo Maraton.
Using youre maraton calculator gives …
Sleeping the night before the race
What is the importance of sleeping before a marathon race ?
"I´m training for the Chicago Marathon in October (first timer), my prior experience was …
Running technique (and the Newton running shoes) :
Using 3:15 program for Oslo Maraton in September. I am really enjoying the program. …
Order of Marathon Sessions
Order of the sessions.
"The 100 day program schedule has 5 sessions in a week but doesn't give an order for them or when to rest during the week. …
No track for running
What to do if you have no track nearby and there are hills around :
Have just signed up to your progamme and am really looking forward …
Marathon mileage - what is the deal with that ?
"Hi I have just bought your programme, and very excited.
I am very curious though as my uncle ( …
Coping with Heat and Running
How does one deal with heat and the marathon - if one starts to experience problems with overheating ?
Using your plan for the second …
How does one deal with the 100 day plan while at altitude ?
"What adjustments if any should be considered if you train at 2500 mts above sea level …
What is the most effective running after injury problems ? To get back into shape again ?
"Hello Marius, what is the best way to return fitness after …
Hill running marathon
How is it to place hill interval training into the 100 day marathon plan ?
Thank you for a great marathon plan!
During the winter when …
Can one improve running economy / form by alternating running patterns to minimize heart rate in Zone 1 ?
I enjoyed getting my first …
How should one incorporate more races during the 100 day marathon ?
Just got the program and I love the philosophy! Thank You.
Recovery between intervals
What is the way to time your recovery between intervals in the 100 day plan ?
I just purchased your plan and read over the entire plan. …
Negative Split Marathon
How much should the negative split be in the marathon ?
"Hi, great program. I enjoy your program very much. I feel quite ready for my first marathon. …
I commute to LA every other weekend from San Diego. I am training for the Carlsbad and am looking for a running group in LA to run with on the weekends …
Races before Marathon
How (hard) should one run the races leading up to the marathon - meaning the scheduled 5k/10k/half-marathon ?
"Marius, I have 2 questions:
1.) How …
2:30 Marathon Schedule
Is it possible to use the 100 day marathon plans as a 2:30 marathon schedule or even faster ?
"Hi Marius I run the 10k in 31 Minutes. Is it possible …
Hard surface training marathon
Hard surface training and marathon, how important is it ?
Hi, Marius and thank you for providing us with an excellent program!
I do most of my running …
Training effects marathon training
"Following a training session, how long does it take before the effects of training show up in performance?
I'm sure it depends upon the type of session …
Click here to write your own.