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’re taking over the last word problem, the marathon, and that takes a robust stage of ambition and want to compete towards others… and your self.
You prepare for weeks and weeks — many instances 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 aim could also be so simple as wanting to run quicker than a buddy. Or maybe it is to set a brand new private greatest for the marathon.
That’s why you are worried about choosing the “right program”. The downside is, there’s so many packages that appear incomplete. Or they don’t seem to be an excellent match to your expertise or talents.
Imagine with the ability to open up the brains of a prime marathon coaching coach… or a 2 time Olympic runner…
Imagine you can pull out each single confirmed tip, tactic, and method for slashing your coaching and race instances to the bone. We’re speaking about turning peculiar runners into superb marathoners in a comparatively quick time.
You are about to seize a serious aggressive edge.
The sort of edge that may slash minutes off your greatest race instances. The sort of edge that may rework an peculiar runner into an excellent marathoner. Best of all, it is the kind of edge that 99.9% of all runners won’t ever uncover and even have entry to.
Hi, my identify is Marius Bakken. I’m a two-time Olympic runner who has competed in races all through the world. Recently, I made a decision to take a break from competing on a global stage and pursue my life-lengthy dream of changing into a doctor so I enrolled in medical college which I accomplished in 2010. (I’ll clarify why my choice to grow to be a doctor is essential to you in only a second.)
I’m 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 it’s possible you’ll not understand it, however attending to the extent of worldwide competitors wasn’t simple for me. I do not take into account myself to be a naturally gifted runner. I did not get up in the future able to compete on a global — and even nationwide — stage both.
In reality, I began out as an peculiar man who beloved to run.
And as a result of I beloved to run, it was solely a matter of time earlier than I wished to compete towards different runners. In order to grow to be a quicker runner, I’ve spent a few years coaching laborious to grow to be a quicker runner.
That was earlier than I found that coaching laborious is not sufficient.
Training laborious is okay nevertheless it’s much more essential to coach sensible as an alternative.
It was solely a matter of time till I made a tremendous discovery…
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Fast ahead to the summer season of 2005. A buddy of mine named Martin Samdal requested me for some recommendation. He had already reserved his spot to compete within the upcoming New York City Marathon.
In reality, it was going to be the primary ever marathon that Martin had ever run.
The downside is, he had executed 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 the right way to 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 area-examined and confirmed plan!
I took among 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 assumed to myself, “This is better than nothing. At least it gives him a good plan he can follow without hurting himself.”
Honestly, I had some critical doubts about how effectively Martin would do. After all, he was nearer to being a coach potato than a world class Kenyan runner.
You can think about my shock as Martin dropped virtually 20 kilos throughout these 12 weeks of coaching.
But that was simply the tip of the iceberg.
Competing in his first ever New York City Marathon, Martin ran a 2:58:52!
In reality, over the past 6 miles of the race — when most marathoners are working out of gasoline — he handed 252 different runners and grabbed a prime 600 end.
Here’s the official NYC marathon outcomes for Martin
After 12 weeks of
the coaching program!
All of this as a primary-time marathoner.
I take advantage of to assume this trendy marathon coaching technique solely labored for the perfect runners.
It seems my Kenyan-Italian hybrid coaching system works for any sort of runner… even an out-of-form man who wants assist to have his greatest working expertise ever. It works for even model-new marathoners who need to end their first ever race in type as an alternative of disgrace.
In reality listed here are a number of of the early “test subjects” on this program (Some 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 attainable to personally prepare.
First, being in medical college has left me with little or no additional time to assist others.
Second, not everybody can journey to Norway to coach… particularly in the event that they stay elsewhere on the planet.
That’s 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 typical size of time many skilled marathoners use to coach for his or her subsequent marathon is 100 days. That’s as a result of they need to arrive on race day in peak situation with out spending too many weeks doing excessive-depth exercises.
That doesn’t suggest 100 days is the one choice.
In reality there’s 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 need to succeed on the marathon you want two vital items. It takes each a effectively deliberate coaching schedule and taking good care of your well being to run your greatest race time ever.
I need to share one little reality that might make an enormous distinction in the way you view marathon coaching…
If you actually need to grow to be extra profitable in your private marathon problem, then it is advisable begin utilizing an entire coaching system.
A
system that may be sure you are coaching appropriately… slash your danger
of damage right down to the bone… enhance your motivation and places you on the beginning line on race
day — able to roll.
“Marius, I appreciated the way you had alot of relaxation days in-built and that the remaining days had been actually unloading days in that they had been simple and quick. I used to be simply listening to a podcast with working coach Bobby McGee (undecided when you’ve got heard of him, however he works alot with working 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 shouldn’t have the capability to get well whereas nonetheless working on that day (an excessive amount of stress). So I like how the restoration and off days are amply peppered via this system. This will assist alot of people that wish to attempt their first marathon. I believe together with your program which is predicated 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 appreciated the exercises. Coming from a slowtwitch sort 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 via all of my effort/coronary heart fee gears.
This program will work effectively for quite a lot of runners. However, I believe two teams will revenue essentially the most. The first 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 sort program). The second group that can do effectively with this program is the informal runner who has numerous simple base work and may get well effectively however can not determine the right way to put collectively the items relating to depth.
The program was effectively organized, simple to learn and use. Again I believe you make good use of relaxation and depth. It is a time environment friendly program and I like that. I performed round with the Lydiard sort method a number of years in the past and your exercises had been a lot simpler to know.”
Dr. William (Bill) Walz
Physican and three:30 marathoner
Los Angeles
That’s why I imagine I can give you a 1-2 highly effective punch that is head and shoulders over some 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 apart from myself. So what I train is not some ‘excessive’ program that solely Olympic marathoners might survive.
Instead, I’ve structured every part 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 food regimen, stopping and therapeutic accidents and you have got a robust 1-2 punch working in your behalf.
Even in the most effective of climate, it is nonetheless a giant problem for many.
There’s much more issues that might go flawed throughout a marathon than some other sort of race. That’s as a result of there are loads of miles and loads of time wanted to finish a marathon.
Use the proper plan and your subsequent marathon may very well be an exquisite expertise.
Miss one thing essential otherwise you use an incomplete plan and it’s possible you’ll not even be capable to end the race!
That’s why correctly making ready for the marathon is essential.
Every week, I get emails from involved runners and members of Marathon Training Schedule. Many of those emails share the identical two worries…
Worry #1: They’re undecided precisely what they need to do when it comes to daily coaching, food regimen, and accidents…
You can discover many packages and ideas on the market that supply some recommendation. But not one among them affords an entire detailed plan for each the precise working periods and the remainder of the preparation main as much as and together with race day.
Because 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’re undecided their food regimen — earlier than and the day of the race — is the “right one”…
Worry #2: They’re undecided the right way to discover the most effective coaching program so that they wind up with the quickest attainable race time…
Let’s face it: If you need to run the marathon then you’re a positively distinctive individual!
It leaves you with a major problem. An issue that I imagine I can remedy.
The reality is, I provide any such coaching supplies as a result of I really like this sport. This is a good way for me to offer again to the game that has given me a lot over time even when I am unable to personally prepare every individual on the planet who desires to run their greatest marathon time ever.
… I need to make it easier to run quicker and higher than you’ve ever executed earlier than!
I’ve intentionally designed the “100 Day Marathon Plan” with that aim in thoughts.
There’s eight completely different coaching schedules starting from the pure novices coaching plan as much as the two:45 marathoner.
Specifically you’ve a 2:45 schedule, a 3:00, 3:15, 3:30, 4:00, 4:30, 5:00 and a pure novices plan to select from !
So you see, it would not matter what stage of runner you’re. It would not matter how briskly you at present run. My “100 Day Marathon Plan” can shortly and simply be personalized to your wants and talents.
It’s simple to customise as a result of I’ve taken your complete program and damaged it into simple-to-discover sections that clearly clarify issues.
“Marius Bakken has used his unique experience as a world-class runner to put together one of the most comprehensive marathon products I have seen. The 100-day Marathon Training program is covering all topics to improve as a runner.
Marius experience and knowledge of modern training techniques will benefit runners, from the beginner to the experienced 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 provides runners choices. I particularly loved the marathon race-day ideas 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 forms of runners would profit from any such marathon work. That’s the most effective factor about this program: It’s for everybody! It builds you up for the marathon, step-by-step as an alternative of getting you to consider the marathon from day one. I’ve by no means seen something like this earlier than”
Duncan Larkin, Running Times Magazine writer and 2.32 marathon runner
“To illustrate what Marius’ program did to my form: During the 12 weeks of coaching in the direction of New York Marathon I “tested” 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. That means an enchancment of 11%!
On a marathon this is the same as virtually 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 feeling was superb. Especially the sensation of being extraordinarily sturdy the final 10 ok. For a comparatively untrained individual just a few months earlier than to move 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
This is precisely what I’m searching for ! Show me the place to assert my copy.
8 completely different marathon coaching schedules primarily based in your ending time aim: From marathon rookie all approach to a sub 2:45 race time… I obtained you coated. Just choose the one which greatest meets your wants & talents and also you’re able to roll!
Workouts primarily based in your coronary heart fee and particular working instances so you’re all the time coaching within the optimum zone with out risking your well being…
15 tutorial movies the place I stroll you step-by-step via the schedules. I even clarify the completely different core ideas that almost all marathon coaching programs miss!
10 further movies overlaying essential issues like the right way to choose the proper coaching footwear… bettering your working kind… the right way to use power coaching to go with your coaching… and extra!
120 content material-packed pages that “walk you through” the entire marathon preparation course of…
“Hello Marius this can be a letter of due to you. On Sunday within the London Marathon I set a brand new life time greatest working 2.47.34.
I ought to level out to anybody studying this that I’ve been working for 17 years and Marathons for 11 years! I’m now 49 years outdated and going by what many runners say ought to be slowing down, but in your program I ran 3 minutes 39 sec quicker than final 12 months and 1 min 18 sec quicker than my outdated P.B. set approach again in 2003 after 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 believe 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 tougher than 10k tempo I used to be in a position to get well shortly and never overtrain and dig myself into an entire I couldn’t get out of! Also as a result of your coaching plan modifications from week to week I discovered my physique saved getting stronger all through your complete program!
I had no accidents or sickness, an excellent signal that reveals how smart and intelligent your program is!
I now intend to observe 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’m comfortable to suggest your 100 day marathon plan to anyone who’s critical about working quicker, if I can do it then anybody can!
Thanks once more Marius, you’ve reversed the ageing course of for me:)”
Rick Bowker, Southport UK. PR at the Liverpool half marathon of 1.18 ‘ 2010 at the age of 49 (1 month later went on to run 2:47 in London) Blogs at runwitharthurlydiard.blogspot.com
“What I loved many of the plan was the benefit of choosing a schedule and fixing the exercises to my work schedule. I’m a District Chief with the Laredo Fire Dept. and work 24 hours and 48 hours off. Most of my runs had been early morning. The plan took out loads of guess work on the right way to put together for my first marathon. When I researched a marathon plan there was loads of skepticism about how it’s virtually inconceivable to run a marathon when you havent had an excellent base for over a 12 months. Another 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’d not end my first marathon. The query turned from, will I end into how briskly will I end ? I might have run it at loads slower tempo and dash on the finish…however I nonetheless have that competiveness that makes me compete.. even whether it is solely competing towards my very own set instances.
My trainings/outcomes improved me by a few minute in a 5k to three minutes on 10K. My favourite periods had been the lengthy runs the place I’d use them to take heed to good music and loosen up.
I’d suggest this plan to anybody prepared 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 aim at instances will be attainable taking in the future at a time utilizing your plan. Like I’ve talked about earlier than, this impressed me to attempt to go quicker and qualify for Boston.
Ruben Vegas, District Chief, Laredo Fire. Dept. Ultimate Goal : Boston Marathon Qualification
Simply evaluation this system at your comfort after which begin utilizing my coaching strategies together with your subsequent exercise. Everything is organized so it is simple to observe and even simpler to place into motion.
“It is extremely well organized and informative. I almost feel compelled to run a marathon just to follow your program. Your knowledge on the subject is extremely evident in your writing. I love how you explain the combination of Italian and Kenyan Marathon Training Plans.
I loved it. Very Professional.”
David Tiefenthaler, coach and proprietor of tips4running.com
But 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 should see to imagine. You’ll take pleasure in utilizing them to do issues like
… Calculate precisely how a lot to eat and drink throughout the marathon primarily based in your aim time, the climate and your physique sort
… Get your precise “pace” to run within the marathon so that you hit your goal end time
… How 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 possibly risking due to your BMI.
That’s the forms of instruments and sources you may achieve fast entry to whenever you seize your individual copy of the “100 Day Marathon Plan”.
Now do not simply take my phrase on it…
Why outdated-long-established marathon coaching is now out of date… (Chapter 2)
How to seek out your most coronary heart fee… (Chapter 4)
The one a part of each coaching program the place 67% of all accidents happen… Just make a small change in your coaching and your probabilities of staying damage-free skyrocket! (Chapter 7)
2 simple methods to decide on the proper exercise schedule for you (Chapter 4)
Need to lose some weight? No downside. I share 3 simple methods to drop pounds whereas marathon coaching apart from doing extra working! (Chapter 9)
Why after-marathon coaching is vital to your success… (Chapter 6)
The greatest approach to management 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 simple coaching days (Chapter 9)
A particular tip, primarily based on analysis from the previous (German) DDR Republic, that may assist enhance your working kind dramatically whereas serving to you keep damage-free! (Chapter 5)
3 methods to deal with minor accidents… earlier than they flip into main ones! (Chapter 9)
The one coaching method utilized by the Kenyans that helps them construct unimaginable power… 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’m prepared for an entire marathon plan.
We might have stopped there with the quantity of content material and most marathoners would have been comfortable. But I could not simply “settle” for providing an excellent product… not after I might flip the “100 Day Marathon Plan” into the marathoner’s should-have coaching program.
Not an opportunity. I did not grow to be a two-time Olympic runner… or the second quickest non-African 5k runner on the planet for 2 consecutive years by settling for “good enough”.
And that is why I additionally included these golden nuggets within the “100 Day Marathon Plan”…
The #1 cause for accidents — apart from carrying the flawed footwear. Just flip to chapter 2 for the total scoop…
My secret technique for working your greatest time ever… (Chapter 11)
The 7 greatest programs on the planet to run a brand new P.R.! (Chapter 13)
5 completely different phases for each marathoner — it doesn’t matter what talent stage or expertise they could be! (Chapter 3)
How 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-chilly simple approach to change your exercise schedule on the fly… simply observe the rules in Chapter 4 to vary the exercise depth immediately!
Why 1/3 of all accidents are as a result of carrying the flawed footwear! (But don’t fret I’ve devoted a complete chapter that can assist you get the precise footwear it is advisable keep damage-free!) (Chapter 8)
The two issues you should do with each laborious exercise… Skip them and also you massively improve the chance of injuring your self! (Chapter 5)
Like working in stunning or unique areas? Me too. That’s why I’m sharing my favourite stunning marathon areas worldwide! (Chapter 13)
7 simple methods you may customise any of my packages… excellent if you wish to “fine-tune” your exercises to precisely meet your wants! (Chapter 7)
How to keep away from feeling chilly when doing a chilly climate race particularly when including layers of garments is just not an choice! (Chapter 12)
A analysis breakthrough that confirms what runners have all the time suspected… If you utilize this tactic… you WILL run quicker 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 major enchancment of their coaching and race instances. I need you to succeed identical to Martin Samdal and the opposite “success stories” have executed so we’ll sweeten the pot much more.
I’ll additionally embody 3 introductory and three put up-marathon coaching weeks (excellent for off-peak coaching intervals!)
As I uncover new coaching breakthroughs and strategies, I’ll replace this program. Rest assured, you may get any product updates freed from cost… without end!
Just picture this… Not solely will you get to entry to the perfect world-class marathon coaching however you’ll uncover first hand how (and why) these highly effective coaching strategies actually work!
But, you will not should pay anyplace close to that to get the identical info. Best 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 same old touring hassles.
Best of all, you do not danger a single penny both as a result of I’m ready to give you
I’m utterly assured that you may be happy with my “100 Day Marathon Plan” as a result of I do know there is not the rest obtainable available on the market prefer it.
In reality, that is why I’m not afraid to give you a 60 day, 100% unconditional, no-questions-requested, a refund assure.
Take as much as two full months to evaluation your complete “100 Day Marathon Plan” and make an sincere, truthful effort at bettering your individual race instances.
If the 100 Day Marathon Plan” doesn’t make it easier to slash your race instances and make it easier to grow to be fitter and trimmer then e-mail me and I’ll promptly refund your cash. I need you to be utterly happy with my Program or I do not need you to maintain it.
No questions, no hassles, no laborious emotions. I take this very critically.
8 completely different coaching schedules primarily based in your ending time aim: It would not matter when you’re a marathon rookie or a sub 2:45 racer… it is coated.
Just choose the one which greatest meets your wants and also you’re able to roll!
Workouts primarily based in your coronary heart fee and particular working instances so you’re all the time coaching within the optimum zone with out risking your well being…
15 tutorial movies the place I stroll you step-by-step via the schedules. I even clarify the completely different core ideas that almost all marathon coaching programs miss!
10 further movies overlaying essential issues like the right way to choose the proper coaching footwear… bettering your working kind… the right way to use power coaching to go with your coaching… and extra!
120 content material-packed pages that “walk you through” the entire marathon preparation course of…
6 Bonus Weeks of Training Workouts
FREE Lifetime Product Updates!
Right now you’re standing at a crossroads.
You can ignore this letter and faux you’re comfortable together with your present coaching strategies. Six months from now, issues will in all probability nonetheless be the identical.
You will hold coping with the fixed aches and pains that all the time appear to observe your coaching. Worse, you may really feel much more annoyed by the dearth of enchancment in your conditioning or race instances — even after coaching numerous hours for days and days.
Or you may make the selection right this moment to begin coaching smarter and coaching higher. You’ll select to faucet into area-examined and confirmed to work trendy marathon strategies to remodel any runner — even the informal jogger — right into a considerably higher runner. You’ll really feel extra assured as any undesirable kilos soften away and also you see your coaching instances get quicker and quicker.
In different phrases, your life will likely be completely different primarily based on the selection you make right this moment.Here’s my suggestion: Try the “100 Day Marathon Plan” system for 60 days. Follow it step-by-step and make an actual effort to create a constructive change. Focus on reaching your aim of changing into a quicker marathoner.
When your folks see the drastic modifications, they’re going to ask you ways a lot you paid for the private coach… as a result of most individuals assume working with a private coach is the one approach to produce outcomes that shortly. You’ll simply smile since you’ll know that you simply paid lower than 5% of what a private coach or coach would cost each month — and nonetheless achieved superb outcomes!
Because as a registered member of the “100 Day Marathon Plan”, when you’re not 100% happy throughout the first 60 days of your membership, merely ship us an e-mail. We’ll cancel your entry to the total “100 Day Marathon Plan” system and return your cash, no questions requested. It’s actually that trouble-free.
Don’t wait Take cost and make a change. Now is the time to take your working to the following stage. Order now!
I Want To Use Your “100 Day Marathon Plan” To Slash My Race Times and Leave My Competition Far Behind! Please give me INSTANT Access!
If I decide the “100 Day Marathon Plan” contains more world-class training secrets than I can handle, then I can cancel and owe nothing.
Click Here or Above to Download
Don’t Wait… Grab Your Copy of the “100 Day Marathon Plan” Right Now!
P.S. You can spend countless amounts of time, trying to find the latest tips for running faster or better… maybe you’ll find them in online runners forums… or runners magazine… or talking to other marathoners that you meet. Maybe you’ll find a golden nugget of training advice that you can put into action that will truly make a difference.
Or you can grab your own copy of my field-tested and proven to work system. You’ll save yourself countless hours of “research”. Even better, instead of trying to patch together your own training system… you can just follow any of my eight training schedules — easily customizable to your needs and abilities — and get back to doing what you truly love… running!
P.P.S. Have you ever thought of hiring a top-notch personal running coach in your area? I have and it’s not as easy as it might sound. For starters, you will need to fit into their schedule and pay them hundreds or even thousands of dollars for their professional guidance.
Or you can grab your own copy of the “100 Day Marathon Plan” and start using it whenever you want. It’s easier than you think to get started, so why wait any longer… grab your copy of the “100 Day Marathon Plan” right now.
Are still unsure if this is the right marathon program for you…
“I’m a 2:20 marathoner that had grow to be very curious in regards to the Italian Periodisation (destructive taper) since Stephano Baldini gained the 2004 Olympic Marathon. I instantly went looking for his method.
Quickly, I used to be thoughts-boggled by how a lot of a constant performer he was. The Italians will need to have found a format for marathon success.
For years I’ve studied however not till shopping for the 100 Day Marathon Plan method did I actually perceive the simplicity of it.
Marius has damaged it down and made it simple to know and to take anyplace. The addition of the guts fee monitor parameters (at Kenyan Intensity) make it doable by anybody, anyplace. I truthfully have loved all of it. I do know Marius was in a position to get the most effective out of himself and his working and medical information ought to be adopted.
Wonderful program. I personally beloved the guts fee effort zones. I stay in a spot that has uncommon ideally suited climate and to have the ability to run with out changing into a slave to the watch has given me a bounce in my step! Every runner would profit from this program!”
Marty Dalton2.20 marathoner
“Hi Marius,
How I went from 3:34:45 (Chicago 08) to three:15 (Grand Rapids 09) with the 100 day plan :
The reality is, I already communicate of your program to athletes, even in different sports activities, as a result of I’ve been so happy with studying new issues and bettering considerably once more. I ran in Grand Rapids, Michigan, on 18 October 2009 with a 20 minute private greatest following your plan.
I skilled laborious for Chicago in ’08, concentrating on the three:20 Boston time, working as much as 60 miles every week, even doing laborious intervals within the rain on the monitor at nighttime on my own. But regardless of orthotics and ice baths after laborious/lengthy runs, I saved getting knee issues due to poor selections of exercise distances and pacing: in 2008, I ran an amazing abundance of seven-11 mile runs, all in zone 2. (I did not realize it was zone 2; I used to be simply following what I downloaded free of charge from Runner’s World. And I obtained what I paid for!) So I used to be damage, and burned out. I peaked approach too early. I could not think about working as sluggish as a 9-minute mile. I assumed laborious effort was what I wanted. I listened to among the guys from the native working group who believed: “the only way to run faster is to run faster.”
With your program, I really feel like I lastly discovered precisely what I want: a scientific method that mixes zone 1 sluggish runs with excessive depth tailor-made interval work. Of vital significance to me–since I want train to handle my fibromyalgia pain–I’ve averted damage utterly. (If injured, I wrestle 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 right down to 155) over 4 months’ time. I by no means purchased the lipoic acid, however I thought of it, primarily based in your advice. I took magnesium as soon as an evening, a minimum of after lengthy runs, to interchange this electrolyte, and by no means had any muscle cramps. All these had been concepts out of your 100 day plan.
My greatest progress on this coaching needs to be the change in my half-marathon instances. Last 12 months, and even early this 12 months, I used to be working 1:38-1:41, relying on the course situation (hills, warmth, and so forth.). A month earlier than the marathon and effectively into the 100 day plan, on rolling hills, however excellent climate, I ran 1:28:13. This was the primary time I’d gotten a working percentile rating over 70 since school.
Presently, I’d 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. But a marathon of three:03 presents a distinct form of problem. Since marathon coaching is kind of demanding, and failing to make a aim is so disappointing, I need to be actually considerate about setting a marathon goal for 2010. The 3-hour mark is especially monumental, (thanks, Lance Armstrong!) however a good stretch from the place I’m at.
Running the 1:28 half this 12 months I felt {that a} 3-hour marathon was attainable for me. I’m ready to pay to your subsequent e-product, if it comes out, on shifting the following 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. In the autumn 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 obtained lighter and the instances pr km began to go down. For instance the Zone 1 simple 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. Because I write a day by day coaching diary and have executed so since 1978 I can clearly see how my coaching instances are radically quicker then they’ve been in many, a few years since beginning the 100 day marathon plan.What has struck me as significantly completely different with the 100 day marathon plan then some 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. In addition to that I’ve had nice advantages out of your “Special Strides”.
Today, 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’d suggest this system to anybody, when the outcomes for me are so dramatic – who is just not a prime athlete, I believe it can have even better impact on higher runners. In addition to 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 started running 3 years ago for fun. Since then I have finished 3 marathons and also run shorter road races. My personal records are 10k 36:50 Half 1:22:10 Marathon 3:01:07
The 100 Day Marathon Plan is clearly explained and makes following the plan very simple. It takes the guesswork out which makes it harder to overthink the training and just go out and run.
I especially liked the self massage part, I had not seen it in any program/book and I think it could certainly help to recover faster.
Who would benefit from this type of plan ? The program seems written for people that have little background in running terminology and how the body responds to different stimuli in training.”
Francisco Rosa3:01 marathon runner
“It is extremely well organized and informative. I almost feel compelled to run a marathon just to follow your program. Your knowledge on the subject is extremely evident in your writing. I love how you explain the combination of Italian and Kenyan Marathon Training Plans.
I loved it. Very Professional.”
David Tiefenthaler, coach and proprietor of tips4running.com
“I just run Marine Corpse Marathon in 3:03 – 11 min off my previous PR following the 100 day marathon plan! I want to run Palm Beach Marathon Dec 6 and would like to break 3hr.”
….5 weeks weeks later :
“Hi Marius, soo excited as I said on 25th of October I did a 3:03 in Marine Corp. I just did Sunday Dec.6 a 2:57 PR in the Palm Beach Marathon, Thanks!!!! Took off 7 min in weeks and broke that sub 3hrs and feel great! Thanks!”
Carrie Pustilnik3:03 Marine Corpse Marathon October 09, 2:57 Palm Beach December 09.
I discover the 100 day plan very helpful. Especially the mixture of a working schedule and tutorials of the fundamental coaching concepts and different components which gives insights on how and why the schedule construct up the best way it’s. I additionally just like the emphasis on the flexibleness of the schedule and on the constructive tone all through the plan.
It actually helps the newcomer to be assured that it’s attainable run a marathon with out working mile after mile day after day. I in fact just like the 100 day plan as a result of it most significantly gives outcomes. Follow the plan and be sure you have the most effective potentialities to have a nice run.Compared to different plans I’ve adopted (Stockholm 21K program by Anders Szalkai) the 100 day plan aren’t that advanced with loads of completely different component in every coaching session.
I’ve accomplished 6 half marathons and has a PB of 1:39. My very long time aim is to qualify and run Boston marathon earlier than 2013, which would require a marathon below 3:20 a while in 2012.
One of the most effective 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 completely different components of the plan. This made among the runs simpler to know and likewise 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 material-packed pages, 25 tutorial & coaching movies, 4 on-line coaching calculators, a members-solely space, and extra… it is no large shock that the “100 Day Marathon Plan” is shortly changing into the highest coaching program for brand new or struggling marathoners available on the market right this moment.
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Please notice: This is a downloadable program. You will NOT obtain a bodily bundle shipped to you within the mail. The total bundle will likely be instantly obtainable so that you can obtain and get began instantly after ordering. This program is NOT obtainable in shops, so you may solely entry it via this web site.
Clicking the order button will take you to a safe web page for the transaction by Clickbank, essentially 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 your complete program. If you’ve a excessive velocity web connection, the downloads often take lower than a minute. Are you continue to studying the superb print? According to FDA one has to assert that “results are not typical” – nevertheless, the testimonials on this web page are 100 % correct. Having mentioned that, if you don’t put down the work and do the precise marathon coaching deliberate you can’t anticipate quick marathon instances. Enjoy and I sit up for working with you. Kind regards, Marius
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Marathon Training Plan – 100 Day Program | Olympian Marius Bakken’s Marathon Schedule is backed with a 60 Day No Questions Asked Money Back Guarantee. If inside the first 60 days of receipt you aren’t happy with Wake Up Lean™, you may request a refund by sending an e-mail to the deal with given contained in the product and we are going to instantly refund your total buy value, with no questions requested.
