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SS* - 3:15 plan week 10 session 2
by Satish
(Canada)
The SS*
"Hi Marius,
In week 10 of the 3:15 plan, what does the RR* at the end of session 2 mean? Thanks!"
Answer: Hi Satish, sorry about that, it should be SS* (for the regular Short Strides :) )
kind regards and best wishes,
Marius
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3:15 plan week 7
by Satish
(Canada)
3:15 plan week 7 :
"Hi Marius
I am starting week 7 of the 3:15 plan on Monday, oct 4. I like the plan so far, although I am finding it a challenge to keep the easy runs easy!! About week 7 session 3, you have detailed the effort level for two of the last three 10 minute periods, but not all three (there are three at the end of the workout). The second from last should be effort 4, and the last one effort 1, but what effort level should the other one be?
Also there may be a typo on week 4 session one. It says 20 minutes effort one, but I believe it should be effort 3 (anaerobic threshold).
Thanks!
Answer:Hi Satish, thanks for pointing that out ! It should be Effort 2 for the second to last 10 min (right before the last Effort 1). And you are right with the 20 min - it should be Effort 3, like I noted in the explaination.
I'm glad you like the plan - the easy effort and keeping them easy is one of the key elements however hard it is to do it easy enough:)
All the best,
Marius
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All marathon e-tips
by Johan Kesten
(Helsingborg, Sweden)
Marathon E-tips vs the 100 day plan
"Hi Marius!
Thanks for a great training program and all e-tips.
My question is about your e-tips: Shall I add them to the program or follow the program strict, as it is? Most of the tips are from the program, right?
Brgds
Johan "
Answer: Hi Johan, you are very right - the e-tips are from the 100 day plan. So if you have the plan, just follow the program strict. The e-tips are just a reflections of the workouts that are in there.
I wish you all the best with your training,
Kind regards,
Marius
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Marathon schedule update?
by Kreso
(Zagreb, Croatia)
Marathon schedule updates ?
"Hello Marius , once you said that in the summer you will make an update in your marathon training schedule, my personal opinion that you can make addition of long run because many of us (like) need 20 milers in schedule, you follow italian marathon system, and they have in marathon phase(Renato Canova system) marathon pace intervals (example: 4x6km,3x7km 1km recovery slower than marathon tempo, totally 28-30km). The rest of your schedule is very, very good."
Answer: Hi Kreso, I've tried to spent as much time as possible to answer questions and what the update will consist of down the road will be these questions added in there more systematically in the actual 100 day plan info chapters. I'm working in the surgical department of a small hospital north in Norway, so not sure when I will have time to systemize it. Until then, they will all be here, in this section of Q and A, ready to be searched.
As for the schedules themeselves, you are right that some runners like some longer runs like you suggest. I may add a section about that - and have it as an option. It all has to do with balancing out things - and doing so would mean taking other elements away. The formula that the 100 day plan is using works well because of this balance, but for more experienced and well-read runners like yourself, it has always room for some personal adjustments as long as you have the "main" principles there in the bottom.
best wishes,
Marius
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Technical : Marathon schedule videos
by Matt
Hi, I don´t get those videos rolling though I have tried by both Internet Explorer and Mozilla Firefox, and I have closed other programs and windows when trying to look those videos. What could be the problem?
Answer: Matt, try and open the 100 Day Plan as the first thing after you have started Windows. Do this without having any browsers opened (including Internet Explorer or Firefox ) or other programs. The reason for this is that in some cases, individual settings in Mozilla/Firefox can interfer with the videos. If this is the case, you want to open the marathon plan as the very first thing you do after starting your computer.
Kind regards,
Marius
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week 6 session 1 -- 64 min or 32 min?
by Kevin O'Connor
(Edina, MN, USA)
The session of week nr 6 explained :
"In the 3:30 marathon plan, week 6 session 1 states "8 x 4 min. 4 min running-rec at as specified effort/heart rate to the right.....4 min Effort 3 +4 min Effort 2 running rec."
Does this mean 8 x4 = 32 min total or 8 x 4(effort 3)+ 4(effort 2) = 8 x8 =64 min total?"
Answer:Hi Kevin, you'll be out for 64 minutes, so the latter is correct.
The first part of the workout text (here 8 x 4 min) will always refer to the "main" part of the workout. So it will be 8x 4 min at Effort 3 and then you jog in Effort 2 for 4 minutes in between each of these.
Best wishes,
Marius
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Marathon plan 3:00 recoveries in week 1
by Roger, Answer by Marius
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: Yes it is correct. I strongly suggest to stick to the planned recoveries. The point is adaption in the training, therefore some of the sessions will be harder than others and you will also see a variation in the recoveries - from about 3-4 minutes down to 15 seconds. This is part of the plan, so no worries. Point is to train your way the smartest way possible - not neccesarily the hardest possible on each session !
Kind regards,
Marius
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1 run of 90 min easy running, 1 run of 40 min easy running = doubles?
by Greg
(Virginia, United States)
Week 2 in the 2:45 and 3:00 plan :
Marius,
I just purchased you e-book and have a question about the schedules. In Week 2 of the 2:45 plan, it has "Sessions 3+4+5: 1 run of 90 min easy running, 1 run of 40 min easy running." (Similar sessions appear in the 3:00 and 3:15 plans.) Am I correct in assuming this means 2 runs in a day? For example, 90 min AM and 40 min PM?
If I have trouble fitting doubles into my schedule, how should I modify the plan?
Thanks,
Greg
Answer: Hi Greg and thanks for your question. What you've find there is a simple typo, is should be Session 4+5 (five sessions that week) and one of the easy runs in a 40 minute run and the other one is a 90 minute run. The reason why it is in all those plans has to do with the process of making them, where I parallell planned them. I will have that fixed in the future updates.
So no double anywhere in the 100 day plan :)
I wish you all the best with your training,
Kind regards,
Marius
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Session Clearification 20 min + track
by Mark
"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 after each 1 min. I understand the 10x1. 1 min rec after each 1 min...but what I don't quite understand and need a little clarification is the 20 min + track/hard surface. Is it running 20+ minutes on the track/road? Thanks sorry for the newbie questions Mark"
Answer: Hi Mark, no problem at all. It means 20 minutes on the road first (ideally on a soft surface) and then 10 x 1 min on the track/hard surface.
Wish you all the best,
Marius
Back from Session Clearification to Marathon Training Schedule
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Session Question : Sub 3:30 Plan - Week 4 Session 3
by Craig
(Aberdeen, UK)
Marius,
The Sub 3:30 Plan Week 4 Session 3 schedule calls for 12 x 2min with 1 min recovery. In the info section it says Vary between 2 min Eff 3 + 2 Min Eff 3. Should this not read 2 min Eff 3, 2 min Eff 4 ?
Great plan so far , its really working! - my heart rate is coming down and I'm able to manage the hills whilst staying in heart rate zone 1 which I couldn't do before. My speed is increasing too ! Thanks a bunch.
Regards
Craig Miller
Aberdeen
UK
Answer: Hi Craig, you are absolutely right, I've got a typo there. I will get it fixed in a few weeks time.
Thanks for pointing it out and I'm glad you like the 100 day marathon plan!
Kind regards,
Marius
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Sub 3 Marathon Plan: Extra workout in Week 4
by Don
(Dallas, TX, USA)
Marius,
I'm really enjoying your marathon training plan. I'm training for a sub-3 hour marathon in Kansas City in October. I was looking a few weeks ahead in the schedule and noticed that Week 4 has six workouts and two Session Fours. It appears that there's an extra hard workout. Which workout should I drop or should I run all six workouts that week?
Thanks in advance,
Don
AnswerHi Don, I'm glad you're enjoying the 100 day plan. You should drop one of the hard sessions that week, it is a typo :)
Best wishes with your training.
Kind regards,
Marius
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Excel format?
by Joakim
(Stockholm, Sweden)
The 100 day plan in excel format ?
"Hi Marius,
Would it be possible to get the sub 3hours training in an excel format? I would like to add it to my private calender?
Regards
Joakim"
Answer: Hi Joakim, I wished I could do that - but the plans are actually only in the format that you receive them in the 100 day plan (which is .html format)
If I ever develop an excel script for it, I'll make sure to notify you (and other runners on the 100 day plan) !
I wish you all the best with your training,
Kind regards,
Marius
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