Easy runs running

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 plan. I've just started it and I'll let you know how I get on but my question is this.

The 3:30 plan has only 4 planned workouts per week. Can I pad this out with Effort-1 runs to maintain the weekly mileage I'm used to which is about 40-50 miles per week.

Best wishes

Craig Miller
Aberdeen
UK"

Answer: The answer to this is yes. If you are used to (and want to) add runs to the week this is perfectly ok. The only thing to make sure is that these are easy Effort 1 mileage.

In addition to this I suggest that you try and build this mileage up to a peak at around week nr 10-11 and then cut down on some of the extra runs leading into the marathon. That way you'll get the full benefit of the periodization - it sorts of add an extra element to it.

I wish you all the best with your marathon training!

Kind regards,
Marius

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