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Order of the sessions in the schedule
by Jim
(Germantown, wi, usa)
Order of the sessions.
"The 100 day program schedule has 5 sessions in a week but doesn't give an order for them or when to rest during the week. Is there recommendations on this? "
Answer Hi Jim, I've answered this before - so if you take a look here you'll find it answered : Order of the sessions
I wish you all the best,
regards,
Marius
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what is a "hard day"?
by Tom
(London)
What is a "hard day" in the marathon plan
"Dear Marius,
Thank you for an excellent program! It has done miracles for my motivation and progress, so thanks a lot.
I am now about to start week 4 of the 3:15 plan. All weeks contain 1-2 sessions that you label "easy runs" to be completed between the hard sessions.
Now, by "hard sessions" do you mean all the other sessions except those labeled "easy runs"? I feel that for e.g. the week 4, a 90 minute run at effort 1 (session 5) is just as hard as some of the interval sessions (e.g. the 30 minute session 1, where the first 20 minutes are level 1) listed for that week. As a result I dont see how the program fully supports the philosophy you sometime reference of always rotating between "hard days" and "easy days" - since the intensity level of these exercises seems quite comparable.
Does this mean I do the easy sessions at a too high intensity (I do keep them at level 1)? Or should I try to increase the intensity more in the other sessions?
Best regards,
Tom"
Answer Hi Tom and thanks for your question. With hard days I mean in terms of intensity. So in reality this is everything into Effort2 and upwards.
Now, as you get more and more used to the program you'll see that the Effort 1 (easy) will get easier and easier. What you experience now, with 90 minutes of Effort 1 feeling like a hard session will change down the road. You can also experiment with a bit walking/running variation on these - to ease the total effort abit until you get there.
I'm glad you're enjoying the program and best of luck with your training !
Kind regards,
Marius
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The order of the sessions
by Arne Kristoffersen
(Bodoe, Norway)
The order of the sessions in the 100 day plan :
"I have a program for finishing within 3:15. Are the sessions meant to be run in order, eg session 1, 2, 3 and so on? It says after every session 4 or 5 (the last every week) "Add these easy runs in BETWEEN the hard sessions.."
And one more: session 2, week 1: 6x (60 sec + 45 sec + 30 sec + 15 sec) 15 sec recoveries after each. Should I first run 60 sec effort 4, 15 sec recovery, 45 sec, 15 sec recovery, and so on, and do this 6 times with maybe 10 minutes between each or? Best regards Arne K. "
Answer: Hi Arne, it is very simple - you add the easy runs in between the hard sessions, just like you say (so not in order, you place the easy runs in between the hard ones when possible)
You do not have to run the hard sessions in any particular order - except if you have two very, very hard sessions that week you may want to space these two apart. Other than that, the weeks are flexible.
As for the 60+45+30 session, it is 15 seconds recovery all the way through it : so no 6 min break or anything, you just start another series after 15 sec when you are done with one.
best regards,
Marius
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