Marathon Training Plan – 100 Day Program | Olympian Marius Bakken’s Marathon Schedule


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From The Desk of: Dr. Marius Bakken 2 Time Olympic Runner and M.D.

You take on the final word problem, the marathon, and that takes a robust stage of ambition and need to compete in opposition to others… and your self.

You prepare for weeks and weeks — many occasions by your self — simply to prepare for race day.

After spending a lot effort and time, it is solely pure to need to do your greatest.

Your purpose could also be so simple as wanting to run sooner than a pal. Or maybe it is to set a brand new private greatest for the marathon.

That is why you are worried about choosing the “proper program”. The issue is, there’s so many packages that appear incomplete. Or they are not a very good match to your expertise or skills.

Think about having the ability to open up the brains of a prime marathon coaching coach… or a 2 time Olympic runner…

Think about you possibly can pull out each single confirmed tip, tactic, and approach for slashing your coaching and race occasions to the bone. We’re speaking about turning unusual runners into excellent marathoners in a comparatively brief time.

You’re about to seize a serious aggressive edge.

The kind of edge that may slash minutes off your greatest race occasions. The kind of edge that may remodel an unusual runner into an excellent marathoner. Better of all, it is the kind of edge that 99.9% of all runners won’t ever uncover and even have entry to.

Hello, my title is Marius Bakken. I’m a two-time Olympic runner who has competed in races all through the world. Just lately, I made a decision to take a break from competing on a world stage and pursue my life-long dream of turning into a doctor so I enrolled in medical faculty which I accomplished in 2010. (I will clarify why my choice to turn into a doctor is essential to you in only a second.)

I am simply as proud to say that for two consecutive years I used to be the second quickest non-African 5k runner on the planet with a 13.06.39 private greatest.

Now chances are you’ll not notice it, however attending to the extent of worldwide competitors wasn’t straightforward for me. I do not contemplate myself to be a naturally gifted runner. I did not get up sooner or later able to compete on a world — and even nationwide — stage both.

The truth is, I began out as an unusual man who liked to run.

And as a result of I liked to run, it was solely a matter of time earlier than I needed to compete in opposition to different runners. So as to turn into a sooner runner, I’ve spent a few years coaching exhausting to turn into a sooner runner.

That was earlier than I found that coaching exhausting is not sufficient.

Coaching exhausting is okay nevertheless it’s much more essential to coach good as a substitute.

It was solely a matter of time till I made a tremendous discovery…

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Quick ahead to the summer season of 2005. A pal of mine named Martin Samdal requested me for some recommendation. He had already reserved his spot to compete within the upcoming New York Metropolis Marathon.

The truth is, it was going to be the primary ever marathon that Martin had ever run.

The issue is, he had accomplished little or no coaching over the summer season. Now he was about 12 weeks from having to run within the precise occasion and was beginning to really feel a little bit overwhelmed.

Like many new marathoners, he wasn’t positive how one can go about coaching correctly. He was confused about what he wanted to take action that he was in peak situation on race day.

In different phrases, he wanted a field-tested and confirmed plan!

I took a few of the greatest Kenyan and Italian coaching strategies I knew and shortly wrote up a coaching schedule for Martin. As I handed the schedule to Martin I believed to myself, “That is higher than nothing. At the very least it offers him a very good plan he can comply with with out hurting himself.”

Truthfully, I had some severe doubts about how nicely Martin would do. In any case, he was nearer to being a coach potato than a world class Kenyan runner.

You possibly can think about my shock as Martin dropped nearly 20 kilos throughout these 12 weeks of coaching.

However that was simply the tip of the iceberg.

Competing in his first ever New York Metropolis Marathon, Martin ran a 2:58:52!

The truth is, over the past 6 miles of the race — when most marathoners are operating out of gasoline — he handed 252 different runners and grabbed a prime 600 end.

This is the official NYC marathon outcomes for Martin

After 12 weeks of
the coaching program!

All of this as a first-time marathoner.

I take advantage of to assume this fashionable marathon coaching technique solely labored for the easiest runners.

It seems my Kenyan-Italian hybrid coaching system works for any kind of runner… even an out-of-shape man who wants assist to have his greatest operating expertise ever. It really works for even brand-new marathoners who need to end their first ever race in model as a substitute of disgrace.

The truth is listed here are a number of of the early “check topics” on this program (A number of the names have been partially withheld on the runners request for privateness):

I shortly realized there was a restrict to what number of runners it was doable to personally prepare.

First, being in medical faculty has left me with little or no further time to assist others.

Second, not everybody can journey to Norway to coach… particularly in the event that they reside some place else on the planet.

That is why after years of testing, refining, and proving it really works, I’ve subsequently determined to make my ”teaching shoppers solely’ coaching program obtainable to most people.

First, let me clear up one widespread misunderstanding about this system.

I made a decision to name it the “100 Day Marathon Plan” as a result of the common size of time many skilled marathoners use to coach for his or her subsequent marathon is 100 days. That is as a result of they need to arrive on race day in peak situation with out spending too many weeks doing high-intensity exercises.

That does not imply 100 days is the one possibility.

The truth is there may be added an entire part in this system which explains how one can regulate this system to as little as 60 days or as much as 150 days from race day and nonetheless use the highly effective coaching.

If you wish to succeed on the marathon you want two crucial items. It takes each a nicely deliberate coaching schedule and caring for your well being to run your greatest race time ever.

I need to share one little truth that would make an enormous distinction in the way you view marathon coaching…

For those who really need to turn into extra profitable in your private marathon problem, then you could begin utilizing a whole coaching system.

system that may be sure to are coaching accurately… slash your danger
of harm all the way down to the bone… enhance your motivation and places you on the beginning line on race
day — able to roll.

“Marius, I favored the way you had alot of relaxation days inbuilt and that the remainder days had been really unloading days in that they had been straightforward and brief. I used to be simply listening to a podcast with operating coach Bobby McGee (undecided you probably have heard of him, however he works alot with operating kind and coaches some triathletes and monitor guys on the world class stage). He talked about how for many novice runners, {that a} restoration run is an oxymoron.

They don’t have the capability to get better whereas nonetheless operating on that day (an excessive amount of stress). So I like how the restoration and off days are amply peppered by means of this system. This can assist alot of people that wish to attempt their first marathon. I feel along with your program which relies to a big extent on alot of depth, you aren’t shy about loads of restoration. Your shoppers will be capable to stress->relaxation>develop!
I favored the exercises. Coming from a slowtwitch kind background, it was good to leg it out a bit. My favourite runs are the development runs. They offered me with the confidance to maneuver by means of all of my effort/coronary heart fee gears.

This program will work nicely for a wide range of runners. Nevertheless, I feel two teams will revenue probably the most. The primary group is runners who’re pressed for time and need to maximize the time that’s obtainable with extra exercises round marathon effort (versus a excessive quantity Lydiard kind program). The second group that may do nicely with this program is the informal runner who has plenty of straightforward base work and may get better nicely however can’t determine how one can put collectively the items in the case of depth.

This system was nicely organized, straightforward to learn and use. Once more I feel you make good use of relaxation and depth. It’s a time environment friendly program and I like that. I performed round with the Lydiard kind strategy a number of years in the past and your exercises had been a lot simpler to know.”

Dr. William (Invoice) Walz
Physican and three:30 marathoner
Los Angeles

That is why I imagine I can give you a 1-2 highly effective punch that is head and shoulders over every other coaching program available on the market.

First, I have an intensive background in world-class coaching strategies — used for years and confirmed to work with dozens of different runners moreover myself. So what I train is not some ‘excessive’ program that solely Olympic marathoners might survive.

As a substitute, I’ve structured all the pieces so it is simple to customise for any runner — no matter their age, gender, velocity, or talent.

Add to that my medical background to advise you on issues like correct weight-reduction plan, stopping and therapeutic accidents and you have a strong 1-2 punch working in your behalf.

Even in one of the best of climate, it is nonetheless a giant problem for many.

There’s much more issues that would go flawed throughout a marathon than every other kind of race. That is as a result of there are numerous miles and numerous time wanted to finish a marathon.

Use the fitting plan and your subsequent marathon might be a beautiful expertise.

Miss one thing essential otherwise you use an incomplete plan and chances are you’ll not even be capable to end the race!

That is why correctly making ready for the marathon is essential.

Each week, I get emails from involved runners and members of Marathon Coaching Schedule. Many of those emails share the identical two worries…

Fear #1: They are not positive precisely what they need to do when it comes to everyday coaching, weight-reduction plan, and accidents…

You will discover many packages and suggestions on the market that supply some recommendation. However not considered one of them provides a whole detailed plan for each the precise operating periods and the remainder of the preparation main as much as and together with race day.

As a result of they’re working with incomplete or “half-baked” plans, many runners discover themselves feeling anxious and not absolutely ready on race day.

They fear about “hitting the wall” across the 20 mile mark…

They get anxious that their coaching will not work as marketed …

They are not positive their weight-reduction plan — earlier than and the day of the race — is the “proper one”…

Fear #2: They are not positive how one can discover one of the best coaching program so that they wind up with the quickest doable race time…

Let’s face it: If you wish to run the marathon then you’re a positively distinctive particular person!

It leaves you with a significant issue. An issue that I imagine I can clear up.

The reality is, I supply this kind of coaching supplies as a result of I like this sport. This can be a smart way for me to provide again to the game that has given me a lot over time even when I can not personally prepare every particular person on the planet who needs to run their greatest marathon time ever.

… I need to assist you run sooner and higher than you have got ever accomplished earlier than!

I’ve intentionally designed the “100 Day Marathon Plan” with that purpose in thoughts.

There’s eight totally different coaching schedules starting from the pure rookies coaching plan as much as the two:45 marathoner.

Particularly you have got a 2:45 schedule, a 3:00, 3:15, 3:30, 4:00, 4:30, 5:00 and a pure rookies plan to choose from !

So that you see, it does not matter what stage of runner you’re. It does not matter how briskly you at the moment run. My “100 Day Marathon Plan” can shortly and simply be custom-made to your wants and talents.

It is simple to customise as a result of I’ve taken the whole program and damaged it into easy-to-find sections that clearly clarify issues.

“Marius Bakken has used his distinctive expertise as a world-class runner to place collectively one of the crucial complete marathon merchandise I’ve seen.  The 100-day Marathon Coaching program is overlaying all matters to enhance as a runner. 

Marius expertise and data of fashionable coaching strategies will profit  runners, from the newbie to the skilled marathoner.” 

Jack Waitz, husband/coach of 9 time NYC marathon winner Grete Waitz

“Most marathon schedules are inflexible. The 100 Day Marathon Plan offers with flexibility and offers runners choices. I particularly loved the marathon race-day suggestions and the way you mix the Italian and Kenyan colleges of thought into one program. I like using Lydiard-like periodization with a construct from the 5K to the marathon itself.
All sorts of runners would profit from this kind of marathon work. That is one of the best factor about this program: It is for everybody! It builds you up for the marathon, step-by-step as a substitute of getting you to consider the marathon from day one. I’ve by no means seen something like this earlier than”

Duncan Larkin, Operating Instances Journal author and a pair of.32 marathon runner

“For instance what Marius’ program did to my form: Through the 12 weeks of coaching in the direction of New York Marathon I “examined” myself weekly on the SRM race (3.3k). The tenth of August 2005 by the beginning of the schedule: 12:39, the seventh of September: 12:13, the twelfth of September 11:25 and the twelfth of October 11:16. Which means an enchancment of 11%!
On a marathon this is the same as nearly half-hour enchancment on solely 12 weeks of coaching
On the beginning line in New York my weight was decreased to 71 kg, 10 kg (20 kilos) decrease than it was 12 weeks earlier. The sensation was wonderful. Particularly the sensation of being extraordinarily robust the final 10 ok. For a comparatively untrained particular person just a few months earlier than to cross 250 runners (and solely getting handed by 3) on the final 10 ok and a ending place of 517 out of 37 000 was an expertise of a lifetime.”

Martin Samdal, 2:58:52 NYC Marathon 2005

That is precisely what I am on the lookout for ! Present me the place to assert my copy.

8 totally different marathon coaching schedules based mostly in your ending time purpose: From marathon rookie all approach to a sub 2:45 race time… I received you lined. Simply choose the one which greatest meets your wants & skills and also you’re able to roll!

Exercises based mostly in your coronary heart fee and particular operating occasions so you’re at all times coaching within the optimum zone with out risking your well being…

15 tutorial movies the place I stroll you step-by-step by means of the schedules. I even clarify the totally different core ideas that almost all marathon coaching programs miss!

10 further movies overlaying essential issues like how one can choose the fitting coaching sneakers… enhancing your operating kind… how one can use energy coaching to go with your coaching… and extra!

120 content-packed pages that “stroll you thru” the entire marathon preparation course of…

“Hey Marius it is a letter of because of you. On Sunday within the London Marathon I set a brand new life time greatest operating 2.47.34.

I ought to level out to anybody studying this that I’ve been operating for 17 years and Marathons for 11 years! I’m now 49 years outdated and going by what many runners say must be slowing down, but in your program I ran 3 minutes 39 sec sooner than final 12 months and 1 min 18 sec sooner than my outdated P.B. set manner again in 2003 once I was solely 42 years outdated! AMAZING!!!

I felt stronger than ever earlier than within the final 6 miles and overtook runner after runner in my cost for the road, infact I feel just one runner went handed me in these final 6 miles!
I’ve discovered your 100 day plan satisfying and difficult, however on the identical time since you by no means prepare more durable than 10k tempo I used to be capable of get better shortly and never overtrain and dig myself into an entire I couldn’t get out of! Additionally as a result of your coaching plan adjustments from week to week I discovered my physique saved getting stronger all through the whole program!

I had no accidents or sickness, an excellent signal that exhibits how smart and intelligent your program is!
I now intend to comply with your coaching programme as much as subsequent years London marathon, the place I imagine I can proceed to enhance and run 2.45 or higher on the age of fifty! I am pleased to advocate your 100 day marathon plan to anyone who’s severe about operating sooner, if I can do it then anybody can!

Thanks once more Marius, you have got reversed the growing old course of for me:)”

Rick Bowker, Southport UK. PR on the Liverpool half marathon of 1.18 ‘ 2010 on the age of 49 (1 month later went on to run 2:47 in London) Blogs at

“What I loved a lot of the plan was the convenience of choosing a schedule and fixing the exercises to my work schedule. I’m a District Chief with the Laredo Fireplace Dept. and work 24 hours and 48 hours off. Most of my runs had been early morning. The plan took out numerous guess work on how one can put together for my first marathon. Once I researched a marathon plan there was numerous skepticism about how it’s nearly unimaginable to run a marathon in case you havent had a very good base for over a 12 months. One other factor that the plan did was encourage me to RACE my occasions not merely survive them. Upon completion of your program there was no doubt in my thoughts that I might not end my first marathon. The query turned from, will I end into how briskly will I end ? I might have run it at so much slower tempo and dash on the finish…however I nonetheless have that competiveness that makes me compete.. even whether it is solely competing in opposition to my very own set occasions.
My trainings/outcomes improved me by a couple of minute in a 5k to three minutes on 10K. My favourite periods had been the lengthy runs the place I might use them to take heed to good music and chill out.
I might advocate this plan to anybody keen to place within the time it takes to coach for a marathon. From novice to superior runner. I’m proof that what appeared as an unattainable purpose at occasions will be attainable taking sooner or later at a time utilizing your plan. Like I’ve talked about earlier than, this impressed me to attempt to go sooner and qualify for Boston.

Ruben Vegas, District Chief, Laredo Fireplace. Dept. Final Purpose : Boston Marathon Qualification

Merely evaluate this system at your comfort after which begin utilizing my coaching strategies along with your subsequent exercise. All the things is organized so it is simple to comply with and even simpler to place into motion.

“This can be very nicely organized and informative. I nearly really feel compelled to run a marathon simply to comply with your program. Your data on the topic is extraordinarily evident in your writing. I like the way you clarify the mixture of Italian and Kenyan Marathon Coaching Plans.

I liked it. Very Skilled.”

David Tiefenthaler, coach and proprietor of

However that is not all the sources you may discover contained in the “100 Day Marathon Plan” .

I’ve additionally had 4 automated calculators created that you have to see to imagine. You will take pleasure in utilizing them to do issues like

… Calculate precisely how a lot to eat and drink in the course of the marathon based mostly in your purpose time, the climate and your physique kind

… Get your actual “tempo” to run within the marathon so that you hit your goal end time

… The right way to shortly choose what coaching schedule is greatest for you merely out of your 5k/10k/half marathon time

… Discovering what your physique mass index (BMI) is and what accidents, if any, you perhaps risking due to your BMI.

That is the sorts of instruments and sources you may acquire fast entry to while you seize your individual copy of the “100 Day Marathon Plan”.

Now do not simply take my phrase on it…

Why old style marathon coaching is now out of date… (Chapter 2)

The right way to discover your most coronary heart fee… (Chapter 4)

The one a part of each coaching program the place 67% of all accidents happen… Simply make a small change in your coaching and your possibilities of staying injury-free skyrocket! (Chapter 7)

2 straightforward methods to decide on the fitting exercise schedule for you (Chapter 4)

Must lose some weight? No downside. I share 3 straightforward methods to reduce weight whereas marathon coaching moreover doing extra operating! (Chapter 9)

Why after-marathon coaching is crucial to your success… (Chapter 6)

The easiest way to manage your coaching depth and discover your optimum coaching zone with out utilizing lactate acid testing… (Chapter 3)

The #1 mistake that runners could make on their straightforward coaching days (Chapter 9)

A particular tip, based mostly on analysis from the previous (German) DDR Republic, that may assist enhance your operating kind dramatically whereas serving to you keep injury-free! (Chapter 5)

3 methods to deal with minor accidents… earlier than they flip into main ones! (Chapter 9)

The one coaching approach utilized by the Kenyans that helps them construct unbelievable energy… and it isn’t weight lifting! (Chapter 2)

What to eat (and never eat) main as much as your race day… (Chapter 10)

I’ve learn sufficient…I am prepared for a whole marathon plan.

We might have stopped there with the quantity of content material and most marathoners would have been pleased. However I could not simply “settle” for providing a very good product… not once I might flip the “100 Day Marathon Plan” into the marathoner’s must-have coaching program.

Not an opportunity. I did not turn into a two-time Olympic runner… or the second quickest non-African 5k runner on the planet for 2 consecutive years by settling for “adequate”.

And that is why I additionally included these golden nuggets within the “100 Day Marathon Plan”…

The #1 cause for accidents — moreover sporting the flawed sneakers. Simply flip to chapter 2 for the complete scoop…

My secret technique for operating your greatest time ever… (Chapter 11)

The 7 greatest programs on the planet to run a brand new P.R.! (Chapter 13)

5 totally different phases for each marathoner — it doesn’t matter what talent stage or expertise they could be! (Chapter 3)

The right way to keep away from sweat rolling into your eyes throughout your marathon simply use this widespread merchandise discovered at your native drugstore or grocery store and the issue is solved quick! (Chapter 12)

A stone-cold straightforward approach to change your exercise schedule on the fly… simply comply with the rules in Chapter 4 to alter the exercise depth immediately!

Why 1/3 of all accidents are as a consequence of sporting the flawed footwear! (However don’t be concerned I’ve devoted a whole chapter that can assist you get the precise footwear you could keep injury-free!) (Chapter 8)

The 2 issues you have to do with each exhausting exercise… Skip them and also you massively enhance the chance of injuring your self! (Chapter 5)

Like operating in stunning or unique places? Me too. That is why I am sharing my favourite stunning marathon places worldwide! (Chapter 13)

7 straightforward methods you may customise any of my packages… excellent if you wish to “fine-tune” your exercises to precisely meet your wants! (Chapter 7)

The right way to keep away from feeling chilly when doing a chilly climate race particularly when including layers of garments shouldn’t be an possibility! (Chapter 12)

A analysis breakthrough that confirms what runners have at all times suspected… For those who use this tactic… you WILL run sooner in your marathon…(Chapter 2)

There’s nonetheless much more…

I need to ensure that each marathoner who makes use of my “100 Day Marathon Plan” sees a big enchancment of their coaching and race occasions. I would like you to succeed identical to Martin Samdal and the opposite “success tales” have accomplished so we will sweeten the pot much more.

I will additionally embody 3 introductory and three post-marathon coaching weeks (excellent for off-peak coaching durations!)

As I uncover new coaching breakthroughs and strategies, I could replace this program. Relaxation assured, you may get any product updates freed from cost… perpetually!

Simply picture this… Not solely will you get to entry to the easiest world-class marathon coaching however you’ll uncover first hand how (and why) these highly effective coaching strategies actually work!

However, you will not must pay wherever close to that to get the identical info. Better of all, you may get to be taught it from the consolation of your individual dwelling.

No journey, no bills, no uncomfortable resort beds, or the standard touring hassles.

Better of all, you do not danger a single penny both as a result of I am ready to give you

I’m fully assured that you can be happy with my “100 Day Marathon Plan” as a result of I do know there is not anything obtainable available on the market prefer it.

The truth is, that is why I’m not afraid to give you a 60 day, 100% unconditional, no-questions-asked, a reimbursement assure.

Take as much as two full months to evaluate the whole “100 Day Marathon Plan” and make an trustworthy, truthful effort at enhancing your individual race occasions.

If the 100 Day Marathon Plan” doesn’t assist you slash your race occasions and assist you turn into fitter and trimmer then electronic mail me and I will promptly refund your cash. I would like you to be fully happy with my Program or I do not need you to maintain it.

No questions, no hassles, no exhausting emotions. I take this very critically.

8 totally different coaching schedules based mostly in your ending time purpose: It does not matter in case you’re a marathon rookie or a sub 2:45 racer… it is lined.

Simply choose the one which greatest meets your wants and also you’re able to roll!

Exercises based mostly in your coronary heart fee and particular operating occasions so you’re at all times coaching within the optimum zone with out risking your well being…

15 tutorial movies the place I stroll you step-by-step by means of the schedules. I even clarify the totally different core ideas that almost all marathon coaching programs miss!

10 further movies overlaying essential issues like how one can choose the fitting coaching sneakers… enhancing your operating kind… how one can use energy coaching to go with your coaching… and extra!

120 content-packed pages that “stroll you thru” the entire marathon preparation course of…

6 Bonus Weeks of Coaching Exercises

FREE Lifetime Product Updates!

Proper now you’re standing at a crossroads.

You possibly can ignore this letter and faux you’re pleased along with your present coaching strategies. Six months from now, issues will in all probability nonetheless be the identical.

You’ll hold coping with the fixed aches and pains that at all times appear to comply with your coaching. Worse, you may really feel much more pissed off by the shortage of enchancment in your conditioning or race occasions — even after coaching numerous hours for days and days.

Or you can also make the selection in the present day to start out coaching smarter and coaching higher. You will select to faucet into field-tested and confirmed to work fashionable marathon strategies to remodel any runner — even the informal jogger — right into a considerably higher runner. You will really feel extra assured as any undesirable kilos soften away and also you see your coaching occasions get sooner and sooner.

In different phrases, your life will probably be totally different based mostly on the selection you make in the present day.This is my suggestion: Strive the “100 Day Marathon Plan” system for 60 days. Comply with it step-by-step and make an actual effort to create a constructive change. Concentrate on reaching your purpose of turning into a sooner marathoner.

When your folks see the drastic adjustments, they’re going to ask you ways a lot you paid for the non-public coach… as a result of most individuals assume working with a private coach is the one approach to produce outcomes that shortly. You will simply smile since you’ll know that you just paid lower than 5% of what a private coach or coach would cost each month — and nonetheless achieved wonderful outcomes!

As a result of as a registered member of the “100 Day Marathon Plan”, in case you’re not 100% happy in the course of the first 60 days of your membership, merely ship us an electronic mail. We’ll cancel your entry to the complete “100 Day Marathon Plan” system and return your cash, no questions requested. It is actually that hassle-free.

Do not wait Take cost and make a change. Now’s the time to take your operating to the subsequent stage. Order now!

I Need To Use Your “100 Day Marathon Plan” To Slash My Race Instances and Go away My Competitors Far Behind! Please give me INSTANT Entry!

If I resolve the “100 Day Marathon Plan” incorporates extra world-class coaching secrets and techniques than I can deal with, then I can cancel and owe nothing.

Click on Right here or Above to Obtain

Do not Wait… Seize Your Copy of the “100 Day Marathon Plan” Proper Now!

P.S. You possibly can spend numerous quantities of time, looking for the most recent suggestions for operating sooner or higher… perhaps you may discover them in on-line runners boards… or runners journal… or speaking to different marathoners that you just meet. Possibly you may discover a golden nugget of coaching recommendation you could put into motion that may really make a distinction.

Or you may seize your individual copy of my field-tested and confirmed to work system. You will save your self numerous hours of “analysis”. Even higher, as a substitute of making an attempt to patch collectively your individual coaching system… you may simply comply with any of my eight coaching schedules — simply customizable to your wants and talents — and get again to doing what you really love… operating!

P.P.S. Have you ever ever considered hiring a top-notch private operating coach in your space? I’ve and it isn’t as straightforward as it’d sound. For starters, you have to to suit into their schedule and pay them lots of and even 1000’s of {dollars} for his or her skilled steerage.

Or you may seize your individual copy of the “100 Day Marathon Plan” and begin utilizing it everytime you need. It is simpler than you assume to get began, so why wait any longer… seize your copy of the “100 Day Marathon Plan” proper now.

Are nonetheless not sure if that is the fitting marathon program for you…

“I am a 2:20 marathoner that had turn into very curious concerning the Italian Periodisation (unfavorable taper) since Stephano Baldini gained the 2004 Olympic Marathon. I instantly went trying to find his strategy.

Shortly, I used to be mind-boggled by how a lot of a constant performer he was. The Italians should have found a format for marathon success.

For years I’ve studied however not till shopping for the 100 Day Marathon Plan strategy did I actually perceive the simplicity of it.

Marius has damaged it down and made it straightforward to know and to take wherever. The addition of the guts fee monitor parameters (at Kenyan Depth) make it doable by anybody, wherever. I truthfully have loved all of it. I do know Marius was capable of get one of the best out of himself and his operating and medical data must be adopted.

Fantastic program. I personally liked the guts fee effort zones. I reside in a spot that has uncommon supreme climate and to have the ability to run with out turning into a slave to the watch has given me a bounce in my step! Each runner would profit from this program!”

Marty Dalton2.20 marathoner

“Hello Marius,
How I went from 3:34:45 (Chicago 08) to three:15 (Grand Rapids 09) with the 100 day plan :

The actual fact is, I already communicate of your program to athletes, even in different sports activities, as a result of I have been so happy with studying new issues and enhancing considerably once more. I ran in Grand Rapids, Michigan, on 18 October 2009 with a 20 minute private greatest following your plan.

I educated exhausting for Chicago in ’08, focusing on the three:20 Boston time, operating as much as 60 miles per week, even doing exhausting intervals within the rain on the monitor at the hours of darkness on my own. However regardless of orthotics and ice baths after exhausting/lengthy runs, I saved getting knee issues because of poor decisions of exercise distances and pacing: in 2008, I ran an awesome abundance of 7-11 mile runs, all in zone 2. (I did not comprehend it was zone 2; I used to be simply following what I downloaded without cost from Runner’s World. And I received what I paid for!) So I used to be damage, and burned out. I peaked manner too early. I could not think about operating as gradual as a 9-minute mile. I believed exhausting effort was what I wanted. I listened to a few of the guys from the native operating group who believed: “the one approach to run sooner is to run sooner.”

Together with your program, I really feel like I lastly discovered precisely what I want: a scientific strategy that mixes zone 1 gradual runs with excessive depth tailor-made interval work. Of crucial significance to me–since I want train to handle my fibromyalgia pain–I’ve prevented harm fully. (If injured, I battle to train with the depth required to handle my ache syndrome.)

I began consuming greens for breakfast typically, to be just like the Kenyans, and attained my focused weight reduction (from 168 all the way down to 155) over 4 months’ time. I by no means purchased the lipoic acid, however I thought of it, based mostly in your suggestion. I took magnesium as soon as an evening, no less than after lengthy runs, to exchange this electrolyte, and by no means had any muscle cramps. All these had been concepts out of your 100 day plan.

My largest progress on this coaching needs to be the change in my half-marathon occasions. Final 12 months, and even early this 12 months, I used to be operating 1:38-1:41, relying on the course situation (hills, warmth, and many others.). A month earlier than the marathon and nicely into the 100 day plan, on rolling hills, however excellent climate, I ran 1:28:13. This was the primary time I would gotten a operating percentile rating over 70 since school.

Presently, I would wish to get a percentile rating of 70 in any respect the distances. The 5K (higher 18’s) and 10K (about 39:00) appear fairly attainable, both this fall or subsequent spring. However a marathon of three:03 presents a distinct kind of problem. Since marathon coaching is kind of demanding, and failing to make a purpose is so disappointing, I need to be actually considerate about setting a marathon goal for 2010. The three-hour mark is especially monumental, (thanks, Lance Armstrong!) however a good stretch from the place I am at.

Operating the 1:28 half this 12 months I felt {that a} 3-hour marathon was doable for me. I am ready to pay to your subsequent e-product, if it comes out, on transferring the subsequent quarter-hour on the marathon!”

I’m a 69 12 months outdated marathon runner who has run 186 marathons together with 3:14:45 as a 55 12 months outdated. Within the fall of 2009 I bought the 100 day marathon plan and that is my expertise :
I seen already within the three introductory weeks of this system how my legs received lighter and the occasions pr km began to go down. For instance the Zone 1 straightforward runs to my job was at the moment 6.15-6.25 pr km. Now, ten weeks later, that very same effort is down to five.20 pr km. As a result of I write a each day coaching diary and have accomplished so since 1978 I can clearly see how my coaching occasions are radically sooner then they’ve been in many, a few years since beginning the 100 day marathon plan.What has struck me as significantly totally different with the 100 day marathon plan then every other program I’ve used is the good variation within the coaching, for instance in week nr 7 the sort periods the place you run for 60 minutes with variation between Effort 2 and 4. Along with that I’ve had nice advantages out of your “Particular Strides”.

Right now, solely 6 days after a marathon the place I did a 30 minute 12 months greatest following the plan, I really feel absolutely recovered. I might advocate this system to anybody, when the outcomes for me are so dramatic – who shouldn’t be a prime athlete, I think it’ll have even better impact on higher runners. Along with that, I imagine most joggers will profit from this type of structured program.

Per Oscar Holm-Olsen, 186 time marathoner and 4.06 marathon (30 minute 12 months greatest) as a 69 12 months outdated following the 100 day plan.

“I began operating 3 years in the past for enjoyable. Since then I’ve completed 3 marathons and in addition run shorter street races. My private data are 10k 36:50 Half 1:22:10 Marathon 3:01:07

The 100 Day Marathon Plan is clearly defined and makes following the plan quite simple. It takes the guesswork out which makes it more durable to overthink the coaching and simply exit and run.

I particularly favored the self therapeutic massage half, I had not seen it in any program/guide and I feel it might definitely assist to get better sooner.

Who would profit from this kind of plan ? This system appears written for those who have little background in operating terminology and the way the physique responds to totally different stimuli in coaching.”

Francisco Rosa3:01 marathon runner

“This can be very nicely organized and informative. I nearly really feel compelled to run a marathon simply to comply with your program. Your data on the topic is extraordinarily evident in your writing. I like the way you clarify the mixture of Italian and Kenyan Marathon Coaching Plans.

I liked it. Very Skilled.”

David Tiefenthaler, coach and proprietor of

“I simply run Marine Corpse Marathon in 3:03 – 11 min off my earlier PR following the 100 day marathon plan! I need to run Palm Seaside Marathon Dec 6 and wish to break 3hr.”

….5 weeks weeks later :

“Hello Marius, soo excited as I stated on twenty fifth of October I did a 3:03 in Marine Corp. I simply did Sunday Dec.6 a 2:57 PR within the Palm Seaside Marathon, Thanks!!!! Took off 7 min in  weeks and broke that sub 3hrs and really feel nice! Thanks!”

Carrie Pustilnik3:03 Marine Corpse Marathon October 09, 2:57 Palm Seaside December 09.

I discover the 100 day plan very helpful. Particularly the mixture of a operating schedule and tutorials of the essential coaching concepts and different parts which offers insights on how and why the schedule construct up the best way it’s. I additionally just like the emphasis on the pliability of the schedule and on the constructive tone all through the plan.

It actually helps the newcomer to be assured that it’s doable run a marathon with out operating mile after mile day after day. I in fact just like the 100 day plan as a result of it most significantly offers outcomes. Comply with the plan and you’ll want to have one of the best prospects to have a nice run.In comparison with different plans I’ve adopted (Stockholm 21K program by Anders Szalkai) the 100 day plan aren’t that complicated with numerous totally different component in every coaching session.

I’ve accomplished 6 half marathons and has a PB of 1:39. My very long time purpose is to qualify and run Boston marathon earlier than 2013, which would require a marathon beneath 3:20 a while in 2012.

Among the finest a part of the 100-day plan was the FAQ half. This gave the chance to work together with a coach and different runners on totally different parts of the plan. This made a few of the runs simpler to know and in addition offered with further info from runners in the identical coaching stage and scenario as your self.

Geir Engen, NATO officer and 1:39 Half Marathon Runner

With over 120 content-packed pages, 25 tutorial & coaching movies, 4 on-line coaching calculators, a members-only space, and extra… it is no large shock that the “100 Day Marathon Plan” is shortly turning into the highest coaching program for brand spanking new or struggling marathoners available on the market in the present day.

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Please notice: This can be a downloadable program. You will NOT obtain a bodily bundle shipped to you within the mail. The complete bundle will probably be instantly obtainable so that you can obtain and get began straight away after ordering. This program is NOT obtainable in shops, so you may solely entry it by means of this web site.

Clicking the order button will take you to a safe web page for the transaction by Clickbank, probably the most trusted on-line retailer specializing in digitally delivered merchandise on the planet. Upon affirmation of your order, you’ll instantly be redirected to a thanks kind the place you enter info to obtain a receipt, and to obtain the whole program. You probably have a excessive velocity web connection, the downloads often take lower than a minute. Are you continue to studying the fantastic print? In line with FDA one has to assert that “outcomes aren’t typical” – nevertheless, the testimonials on this web page are 100 % correct. Having stated that, if you don’t put down the work and do the precise marathon coaching deliberate you can’t count on quick marathon occasions. Take pleasure in and I stay up for working with you. Variety regards, Marius

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