Members Only - 100 Day Marathon Plan FAQ. The "Marathon Coach" Section.

Running and jet lag 
What is the best way of dealing with running and jet lag challenges ?

"Hi Marius,

I have just returned from a trip to US and I suffered badly from ...

Easy running 
Where should one add the easy runs in the 100 day marathon plan ?

"The easy run is session 3. Below the session it states "Add this easy run in between ...

Above The Anaerobic Threshold 
Should I worry when going "aboce the anaerobic threshold" when training with the 100 day plan ?

"Hey Marius.

You talk about anaerobic threshold ...

Half Marathon earlier in the schedule? 
When should I place my half marathon in the 100 day plan ?

"Hi Marius,

I have no possibility to race the Half Marathon when it is scheduled near ...

Speed Sessions 
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 ...

All year marathon plan 
What is the best way to train between 100 day marathon plans - if you want to use the program as an all year marathon plan ?

"I have just finished ...

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....

Easy runs and pace 
Effot 1 - pace and/or heart rate. Do I need to walk the easy runs or can I just rn on pace ?

"In regards to heart rate and Effort 1 runs...I usually ...

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 ...

Energy Gel Marathon 
A energy gel marathon question : Is energy gels an alternative/supplement to drinking during a marathon ?

"Hi Marius, what is your opinion on "energy ...

Half marathon schedule 
How to adjust the marathon schedule to a half marathon schedule.

"I really enjoy your training schedules and the principles beyond them.

I`m up ...

Heart Rate Formula 
Which heart rate formula is the most accurate :

" Marius, I checked my heart rates to see if they were accurate and I believe I found the problem. Your ...

Heart Rate or Pace Times? 
Heart rate or pace time in the marathon training:

"I am currently using your 3:15 plan, I did the first intro weeks using my heart rate monitor to ...

Effort 3 in the beginning. Effort 4 towards the end. 
I have just completed Week 1 of your Training Schedule and am enjoying it very much.

Looking at the 3:30 schedule:

Week 2 Session 4: "Effort 3 in ...

Warm up before hard running 
"On the hard sessions, is there a warm up run before starting a high effort 3 or above, or do you just jump into the session?

Also, what kind of stretching ...

Technical : Marathon schedule videos 
Hi, I donīt get those videos rolling though I have tried by both Internet Explorer and Mozilla Firefox, and I have closed other programs and windows when ...

Session Question : The 10 x 30 sec effort.  
"I have just been running your week 5, session 1 this evening. (goal sub 4:00) hrs. I had to jump to week 5 because of short time until 27th of Sept. I ...

Strength training 
Strength training and how to fit it into the 100 day Marathon Plan.

"Hi Marius,

I'm still doing some physio workouts for my knee and we're using ...

Hill interval training  Not rated yet
How is it to place hill interval training into the 100 day marathon plan ?

"Hi Marius,
Thank you for a great marathon plan!

During the winter when ...

Half Marathons  Not rated yet
Back to back half marathons - how should one approach this ?

"Hello

I am following the 100 day Marathon Plan for Paris with a target of less than ...

Improving pace   Not rated yet
One of the readers is asking if one should improve the pace to reach target finish time.


"Marius

I am using the 3:30 training plan, and am enjoying ...

Max Heart Rate vs. Lactic Threshold Heart Rate  Not rated yet
What is the best to base your heart rate training on : maximum heart rate or tested heart rate zone on the lactate threshold ?

"Marius,

I recently ...

100 day marathon review  Not rated yet
Just posting a short 100 day marathon review from Rick here :

"Dear Marius,
I am following your 2.45 program, today I raced the Parbold hill race ...

Half Marathon Race and the marathon  Not rated yet
What is the best time for a half marathon in the 100 day marathon plan ?

"Can this half-marathon trial be 3 weeks out from the marathon, or is 4 weeks ...

Easy runs running  Not rated yet


How can you add more mileage to the 100 day marathon plan - is it ok to add more easy runs in your week ?

"Dear Marius,

Thanks for the 100 day ...

Running economy  Not rated yet
Can one improve running economy / form by alternating running patterns to minimize heart rate in Zone 1 ?

"Dear Marius,

I enjoyed getting my first ...

Test race  Not rated yet
What is the "test race" talked out in the 100 day marathon testimonial ?

"Hi Marius,

in Martin Samdal's testimonial about his experience with the ...

8 weeks marathon training  Not rated yet
It is advisable to add more training if you have 8 weeks until the half marathon/marathon ?

"I have 8 weeks until a 32km (20 mile)race - I last ran ...

High Heart Rates and Low Speed Running  Not rated yet
What is the way to deal with the pace in the 100 day plan versus the speed outlined there ?

"I have recently completed a 1hr 50min half marathon, chapter ...

Heart rate marathon  Not rated yet
Heart rate marathon : Should you run your marathon by heart rate ?

"Hello Marius
Can you say something about heart rate on the marathon race day. In ...

Running races  Not rated yet
How should one incorporate more races during the 100 day marathon ?

"Hi Marius,
Just got the program and I love the philosophy! Thank You.

I ...

Ultra marathon training  Not rated yet
How can you use the 100 day marathon plan adapted into ultra marathon training ?

"Hi Marius,

I'm planning to run a ultra-marathon (100 miles) race ...

Recovery between intervals  Not rated yet
What is the way to time your recovery between intervals in the 100 day plan ?

"Marius-

I just purchased your plan and read over the entire plan....

Heart rate zones in the plan  Not rated yet
Heart rate zones in the 100 day marathon plan :

"Hi Marius,

In the 100 Day Plan the heart rate zones are based on a maximum heart rate of 190 bpm....

Two Marathons With the 100 day Plan  Not rated yet
What are the options if you want to run two marathons with the 100 day plan yearly ?

"Hi Marius - I am planning running the Berlin Marathon in 2010 ...

Progressive running  Not rated yet
How to go about sessions where you feel like the pace is dropping towards the end - always go for progressive running in your sessions.

"Hello Marius
...

Treadmill pace and outdoors pace  Not rated yet
What is the difference between treadmill pace and outdors pace ?

"Hello Marius

I am enjoying your program. It has been a great inspiration.

My ...

Hard and easy running  Not rated yet
Hi Marius,

Couple of questions on the plan.

1. The week 1 of the 4hrs plan has 4 sessions and the Session 3 and 4 are quite long run (45 + 60 min)...

Heart rate versus pace   Not rated yet
Heart rate versus pace training in the marathon and the 100 day marathon plan in particular.

"Hi Marius,

I am about to start your 3:30 program and ...

Cross Training  Not rated yet
What is the best way to add training / can one add cross training to the 100 day marathon plan ?

"Dear Marius,

I have just purchased and reviewed ...

Cardiac Drift   Not rated yet
Cardiac drift with increasing heart rate in sessions without an increase in speed. How to deal with it ?

"Hello Marius!

One general question about ...

Negative Split Marathon  Not rated yet
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....

Back to back marathons  Not rated yet
How to do back to back marathons :

" Marius, first of all let me tell u that this has been an exceptional training that I completely enjoyed...since ...

Picking the marathon schedule  Not rated yet
What plans to choose in the 100 day marathon plan.

"Hello Marius
I ran 3:46 (my 22nd) hot marathon in October 2009 with little milage, should I start ...

Session Clearification 20 min + track  Not rated yet
"Just a quick question. Starting the Half-Marathon phase Week 3 session 2, session info states "20 min + track/hard surface: 10x1 min. 1 min recovery ...

Marathon Plan After Rest Period  Not rated yet
What happens if you're forced to have a rest period during the 100 day marathon plan ?

"Hi Marius,

I got a level 1 distortion to the left medial ...

Planning a half marthon   Not rated yet
How can one be planning a half marathon with the 100 day marathon plan ?

"Firstly let me say that this plan is going to help me tremendously. I have ...

Heavy legs running  Not rated yet
What do do about "heavy legs running trouble" on the easy runs ?

"Hi Marius!

Iīm enjoying your 100 day marathon plan, but I have problems with the ...

Easy Marathon Recovery Time  Not rated yet
How fast is the recovery after an easy marathon ?

"Marius, I am going to be running a marathon next weekend just for fun. I plan to run the race much ...

Training and overseas travel  Not rated yet
Training and overseas travel :

"I'm in the final stages of the program (week 14) and I'm going on a business travel from US to Europe for the entire ...

Strength training and Treadmill  Not rated yet
Hi Marius

As so many times before, thanks for this great marathon program u have given us. My aim is sub 3 Hour. I have two question :

Due to all ...

Marathon sessions to skip  Not rated yet
What sessions to skip in the 100 day Marathon Plan, if you have to :

"The Sub 3:30 100 Day Marathon program has four sessions per week. I play floor ...

After the first 100 days?  Not rated yet
Extending the 100 day marathon plan. How to do this ?

"Hi Marius.

First of all, thank u for making this marathon plan, my aim is sub 3:00, am now ...

All year marathon training  Not rated yet
How to use the 100 day marathon plan on a year basis. What is the best way if you want continous improvement ?

"Hi Marius,

I really like your schedule....

Run easier on easy runs  Not rated yet
How easy can I run on the easy runs ?
This is a respons to the comment made by Matt here : Easy Runs and Pace

There are individual variations to ...

Maximum Heart Rate - Karvonen  Not rated yet
Karvonen formula or 205,6 - age for maximum heart rate, which one to use ?

"What's your opinion on the Karvonen Formula HR for the 5 zones? The numbers ...

Running group  Not rated yet
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 ...

Running and Walking   Not rated yet
How should one apply the special "smart strides" that are parts of the 100 Day Marathon Plan ? And how about the running and walking workouts ?

"When ...

Races before Marathon  Not rated yet
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 ...

Recovery - Walking   Not rated yet
What should be done in the recoveries, walking, standing or slow jogging ?

"Marius,
In your instructions for the recovery sections of workouts you ...

Heart Rate In Races  Not rated yet
Should one run with heart rate or just on pace in the scheduled 5k, 10k's and marathons ?

"Marius, should I stick to a certain heart rate on the races ...

Injury Before Marathon  Not rated yet
How does one deal with nagging injugies the last month before the marathon ?

"Hello, I have four weeks to go until race day for the marathon. My training ...

Strides After Runs - On Treadmill ?   Not rated yet
The special strides, called SS*, that I am a big fan of called can be done on any surface.

"Hi Marius

Is it ok to run the SS* on a treadmill?

Kind ...

2:30 Marathon Schedule  Not rated yet
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  Not rated yet
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 ...

Missing training one week before the marathon  Not rated yet
What do you do if you are missing training one week before the marathon ?

"Marius,

Week 14 of the training program, I will spend mountain trekking....

Heart Rate Training - Hills  Not rated yet
What to do about heart rate training on easy runs if it is hilly and at the end of sessions :

"I'm on the third week of the 4 hour marathon training ...

Training effects marathon training   Not rated yet
"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 ...

Running with friends on the long run  Not rated yet
Sunday marathon plan sessions in Effort 2, is it a problem ?

"I am planning to follow your plan, but every Sunday I am running a long run (2:30) with ...

Marathon plan 3:00 recoveries in week 1   Not rated yet
Recoveries in 3:00 plan week one.

"I am now at the marathon plan 3:00 week 1 session 3. Is this session correct? Is not 3 min recovery too much?"

Answer ...

Pace early in the marathon schedule  Not rated yet
When the pace is off and you are early in the marathon schedule.

"I am following the plan for a sub 4:00 marathon using my heart rate monitor to meet ...

Heart Rate or Pace Times? Which to use  Not rated yet
Marius, I quess my quetion was not clear. The situation I am having is when I am using my heart rate as a guide for my efforts 3 and above, my pace seems ...

Missed Training!  Not rated yet
What do I do with missed marathon trainings ? I have read through the 100 day program a few times now, and this is just a brilliant program for me. Thanks!...

Hill running marathon  Not rated yet
My target race has hills - essentially it's down a steep hill, up a long hill, down the hill, and back up the steep hill. What is the best way to work ...

9 weeks marathon training  Not rated yet
I have only 9 weeks until the marathon. Is it ok to jump to week 7, or what do you recommend?

Answer: Yes, you can do this. Otherwise you can adjust ...

Heart Rate: Heat, and Humidity  Not rated yet
With heat and humidity, Heart Rate increases and pace no longer matches the guidelines. During a session, is it best to match the suggested HR (slower ...