Below you can see questions asked by other runners on the pace / heart rate in the 100 day plan :)
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Running Pace - Problem Keeping Pace
To train with heart rate or speed ; and the Effort 1 being Effort 3 with heart rate (vs. speed)
I am on the week 6 of the training …
Heart RateTraining or Pace Marathon
Heart rate and pace :
I have just started the 100 Day Marathon Plan and I'm a little confused about the scheduele. I run by heart …
Above The Anaerobic Threshold
Should I worry when going "aboce the anaerobic threshold" when training with the 100 day plan ?
You talk about anaerobic threshold …
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 …
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. …
How do I adjust the effort zones HR-demand to my maxpulse?
How to adjust the effort zones to a different heart rate :
I am starting your 100 day plan, and I am going for the sub 3:30 plan. I …
Session Info vs. Speed Info
Week 2 Session 1 of the 4 hour plan confuses me.
If I were to run the six 1200m at the noted Effort 3 and Effort 4 pace in the 4 hour plan, it would …
Warm up prior to hard workouts
Warm up before workouts :
"What do you recommend for a warm up and cool down prior to and after the hard interval type training?"
Answer: You …
Running effort levels by pace
Effort levels explained :
"On the 2.45hr programme the effort levels are as follows:
1.) 4.42 km/m
2.) 4.14 km/m
3.) 3.46 km/m
4.) 3.34 km/m …
Unstable heart rate :
I have just finished the second week of this program and I have a question about HR as this is what I chose …
heart rate and Ritalin
Heart rate and Ritalin :
I have ADHD, and have been on Ritalin for about 18 months and it has helped me a lot. My question is whether …
Mileage in the 100 aday plan :
I have just downloaded your program, and I am looking forward to starting! I have a question about the mileage …
effort 3 session
Adding hard sessions to the 100 day plan
"If you want to have more than 4 effort 3 session in a week, how could you build opp the program? Double effort …
Heart Rate - gradual or maintain
Heart rate effort
"When starting out on an effort 4 run should I drive my heart rate to the zone then maintain or let it come up gradually?
Using the 5 HR zones with Adidas Pacer
Using the 5 heart rate zones with Adidas Pacer :
"I have bought the Pacer package with HRM, stridesensor and the main unit. They operate with 4 HR …
Effort 4 vs Effort 5
Effort 4 vs. Effort 5
I am just starting your plan (finishing the introductory weeks) and am on the 4:30 plan. I am on that plan because …
Lactate Threshold Heart Rate
Lactate treshold heart rate.
I have a question that you've addressed to some degree from previous posters, but it is a slightly different …
Proper running form and RPM???
Proper running form + RPM :
I read a book call "Born to Run." The book constantly referred to proper running form so I began my research …
HR Max 172?
Max HR :
I am 38,182cm ,and 78kg .I have already finished 4 marathons last one in October 2010 in 3:32.Last year I did only 3 half marathons …
Running vs Cycling Max HR
Max HR on the bike vs. running :
"I am currently running the introductory weeks to the 4:00 plan. I haven't done a lot of running before and am enjoying …
Maximum heart rate
When you seem to hit higher maximum heart rate in practice vs. in the test.
I am 41 years old. Using the heart calculation …
Pace for test runs
Pace on the test runs of the 100 day plan :
"What pace should I run for the 5k and 10k test runs in the 100-day marathon program?"
Answer: Hi …
Fatigue in 10km test run
Fatigue in 10km test run after layoff :
I'm in week 8 of the 3h30 plan and did the 10km test run this morning. You may recall I missed …
Heart Rate Zones Adjustments
Heart rate zone adjustments for other max HR :
Could you give an example of heart rates for the five types of effort with a max HR of lets …
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Regarding: Mismatch between HR values and pace?
Explaining heart rate vs. pace choice :
Sorry to bother you again with this issue, but I feel that I did not get answer on my question. …
Mismatch between HR values and pace?
Pace vs effort vs heart rate :
I am a bit confused about the proposed values in the effort table - or how to adjust them.
I want to …
Heart Rate Reserve vs. Max Heart Rate
Which heart rate formula :
Would it make a big difference in heart rate training using the Karvonen heart rate method of using percentage …
Difference between hard and sub-hard
Explaination on Week 13, session 1.
I have a question about week 13, session 1 in the 2:45 schedule. On the left side, it calls for efforts …
Marathon specific workouts
Marathon specific workouts and the 100 day plan :
I've just started the 100 day plan and must say that I'm really enjoying this schedule. …
Determing Max HR,Heart Rate Zones and Lactate Treshold
Heart rate and the anaerobic threshold :
My max heart rate is around 195
When talking about zone 3 and 4, as I have understood most …
Ice baths immediately after hard training?
When in the day to do icebaths :
it says in chapter 7 that ice baths should be done the same evening as hard trainings. Does this …
Effort and running speed
Effort and running speed :
"Hi Marius, I have now been following your program since the spring and I just love the variations in the program but I …
How to reach Zone 4 after recovery
How to deal with zone 3 running, going into zone 4.
First of all, I enjoy your Marathon Plan very much - look forward to every session. …
Long hard runs
What is the deal with long hard runs vs long easy runs ?
I was curious about the difficulty of the long runs and came across this article …
Heart rate Zones in Percent
If you have some uncertainty concerning the heart rate zone in percent vs. the actual numbers in the 100 day plan and have to adjust to your personal heart …
One of the readers is asking if one should improve the pace to reach target finish time.
I am using the 3:30 training plan, and am enjoying …
Heart rate marathon
Heart rate marathon : Should you run your marathon by heart rate ?
Can you say something about heart rate on the marathon race day. …
Heart rate zones in the plan
Heart rate zones in the 100 day marathon plan :
In the 100 Day Plan the heart rate zones are based on a maximum heart rate of 190 bpm. …
Hard and easy running
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). …
Cardiac drift with increasing heart rate in sessions without an increase in speed. How to deal with it ?
One general question about …
Heart Rate In Races
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 …
Heart Rate: Heat, and Humidity
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 …
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