Marathon Coach - 100 day Marathon Plan FAQ

Here you can post your questions to the 100 day marathon plan. I will try and answer them weekly.

That means that others can relate to them as well. For example, a good very relevant and general question would be "You talk about drinking in chapter 10. At what frequency during the marathon is it the best to drink ? " A personal type question (that I cannot guarantee an answer to) would be something like : "I have my marathon race coming up in 3 weeks and I have not been able to run the last long distance run. Can you adjust the schedule for me the last three weeks?"

2. If you can refer to and relate it to specific parts of the 100 Day Marathon Plan that would be great !(so that others will know where to look)

3. Before posting, do check out below the form that this question has not been asked before and do a search right below. Upon submission use at least your first name and last name initial.

NEW ! Different sections for different type of answers.

To help you find what you're looking for I've split different questions and answers into different sections.

Run a search here and you'll be able to look through if this topic has been answered before.

Search the Q and A :

All questions can be asked in the form below - and I will place it in the category it belongs.

You can also read a number of uncategorized answers below this form - that have not been placed in their respective section yet (see above on this page for the different sections)

FAQ to the 100 Day Marathon Plan

What Other Visitors Have Said

The week of the Marathon How to schedule the sessions the week of the marathon :

"Hi Marius,

I could not find this info anywhere on your site, so here it goes:

I am doing ...

Marathon Walking and Running Marathon Walking and Running - The Most Effective Way

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.

"Dear Marius,
First of all thanks for a great program. I am following ...

Treadmill Running Tips Treadmill running tips - running on the treadmill with the 100 day plan

How to Warmup How does one warmup before the running sessions ?

"Hi Marius,

I've just started the 100 day program and I'm in Intro week 1.

I'm pretty new ...

Running cadence Is there such thing as optimal running cadence and what is the best : heel- strike or midfoot-strike running ?

"Hi Marius!

I have some questions ...

Running posture 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 :

"Hello Marius,
My 100 days training plan has gone amazingly well, with a life time P.R. over the 1/2 marathon with 1....

Fat burning Marathon How does one deal with the long runs in the marathon in terms of "fat burning" - drink energy drinks or not ?

"Hi Marius,

I am following your sub ...

Marathon Pace Solutions Marathon pace solutions in training, finding the optimal effort and adjusting the speed

Running and Jet Lag Running and Jet Lag - Tips and Solutions

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 ...

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 ...

Italian periodization versus Lydiard periodization What is the deal with the Italian periodization vs Lydiard ?

"Hi Marius,

Your marathon training program is well structured and so far I have been ...

Hamstring syndrome? 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 :

"Hi Marius

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 :

"Hi Marius,

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 :

"Hi Marius!

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 :

"Hi Marius!

I am training for Rome marathon in March using your 3:30hr plan. I had completed ...

Warming up 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-...

Which sessions to miss? What sessions to miss in the schedules :

"Hi Marius

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 ?
"Hi,
Do I need several weeks of high mileage before starting the 100 day plan ?

regards,
"Morten

Answer: Hi Morten, certainly not.

The ...

CLA CLA :

"Marius,

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 :

"Hello Marius,

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 :

"Marius,

I just completed my first marathon yesterday after completing your 4 hour plan. I loved ...

Strategy for the test races Test race strategy :

"Hello Marius,

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.

"Hello Marius,

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 :

"Hi Marius,
Thank you so much for your very useful program. I am running my first marathon in 3 weeks ...

Multivitamin tablets Multivimamin tablets and the marathon :

"Hi Marius!

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.

"Dear Marius,

I’ve just ran the predicted half-marathon on the 100 day plan. My first (and only) half ...

marathon predicted time Marathon prediction time :

"Hi Marius,

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 :

"Hi Marius

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 :

"Hello Marius,

I just completed Berlin marathon after having followed your plan from start to end....

Forefoot running Forefoot running and the 100 day plan :

"Hi Marius!

Just back home from completing my first ever marathon Berlin. The time was 3.57.07. I am very ...

Heavy legs after 2 rest days Heavy legs after two days rest :

"Hello Marius,

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 Hi Marius,

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 Hello Marius,

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 :

"Hi Marius,

I have just done a half marathon with 4 weeks to go until my marathon....

Injury during last part of the Marathon Plan Hi Marius,

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 :

"Dear Marius,

I'm following the 3:30 plan (week 7+3) and feeling very good.

About pacing
How do you (or, do you) take in account ...

Plan and Marathon finishing time The 100 day plan, adjustments and adding runs.

"Dear Marius,

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 :

"Hi Marius,

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 :

"Hi Marius!

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 :

"Hi Marius!

I am well into the 3:30 schedule, preparing for my first ever marathon in late September (Berlin).

I have a ...

Training Interuption The 100 day plan after an operation.

"Dear Marius
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 :

"Hi Marius!
Thank you for a great training program. It is my third time using it and I am improving all the time.

I ...

Time and reps measurement Time and reps measurement :

"Hi Marius,

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 :

"Hi Marius.

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 :

"Hi Marius

I did a vo2 max test using gold method over the weekend to determine my LT and AeT. The results ...

Run/Walk Ratios Run/walk ratios and race pace training :

"Marius,

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 :

"Hi Marius,

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 :

"Hi Marius,

Just recently got your 100 day marathon plan for myself (43) and my daughter (17). We have done 4 half-marathons ...

100KM Ultra marathon and the 100 day plan :

"Marius,

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 :

"Hi Marius!

I am well into the 3:30 plan, fun stuff!

I just wonder about some ambiguous info in the ...

Between marathons In between marathon approach :

"Hi Marius,

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 :

"Hi Marius
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 :

"Hi Marius,

I have a question about slightly changing the structure of some workouts. More specifically the ...

Race day stamina Race day stamina :

"Hi Marius,
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. I ...

Threshold-above and below Hi Marius,

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.

"Marius,

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)

"Marius,

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 :

"Hi!

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 :

"Hi Marius,

About 3 weeks ago I have ran my first marathon, in Madrid, aiming for 3:30, but having to accept 'defeat' and ...

Marathon tapering improvement How much is it possible to improve during taper of the 100 day marathon plan ?

"Hi Marius,
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 :

"Hi Marius,

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".

Purchasing ...

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, how to approach marathon training and running in the snow

Diagrammic breathing Diagrammic breathing and running :

"Hi Marius,
First a quick update;
after last years P.B.s over both the half and full marathon following your 100 ...

Choosing between Marathon Programs What marathon program to choose ?

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:...

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 ?

"Hi, Marius,

I've gotten my 3rd consecutive marathon PR today, using your plan. I'm not burned out either, though ...

100 Day Plan - Training Session Spesifications the 100 day marathon plan - session specifications

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

"Hi Marius,

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 :

"Hi Marius!

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.

"Hi Marius,
first at all I want to thank you for the great work you did with the 100 Day ...

Warming up Warming up

"Hi

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 ...

Rookie Marathon Marathon rookie, how to use the 100 day plan.

"Dear Marius

I (31years, 190cm, 87kg) just entered your training program as complete rookie. I consider ...

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 ...

Racing Flats in the Marathon and Training Racing Flats in the Marathon and in Training Sessions - how to consider what to use when.

Running technique Running technique (and the Newton running shoes) :

"Hi Marius

Using 3:15 program for Oslo Maraton in September. I am really enjoying the program....

Order of Marathon Sessions What is the order of the marathon sessions in the 100 day plan ?

No track for running What to do if you have no track nearby and there are hills around :

"Hi Marius,
Have just signed up to your progamme and am really looking forward ...

Marathon mileage 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 ( with ...

Predicting Marathon Time Using your 5k and test race to predict your marathon time

Altitude training 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 ...

Coping with Heat and Running Coping with heat and running marathons and regular runs

Effective running 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 ...

Running Strides after Sessions Running Strides after sessions - when to use the Special Strides in the 100 day Marathon Plan

Running economy Can one improve running economy / form by alternating running patterns to minimize heart rate in Zone 1 ?

"Dear Marius,

I enjoyed getting my first ...

Running races 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 ...

Recovery between intervals 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....

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....

Running group 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 ...

Hill running marathon Dealing with hill running marathon challenges