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 degree of ambition and want to compete in opposition to others… and your self.

You practice 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 wish to do your finest.

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 finest for the marathon.

That’s why you are concerned about choosing the “right program”. The drawback is, there’s so many packages that appear incomplete. Or they are not a great match to your abilities or talents.

Imagine with the ability to open up the brains of a high marathon coaching coach… or a 2 time Olympic runner…

Imagine you would pull out each single confirmed tip, tactic, and method for slashing your coaching and race occasions to the bone. We’re speaking about turning odd runners into superb marathoners in a comparatively quick time.

You are about to seize a significant aggressive edge.

The kind of edge that may slash minutes off your finest race occasions. The kind of edge that may rework an odd 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 world degree and pursue my life-lengthy dream of turning into a doctor so I enrolled in medical college which I accomplished in 2010. (I’ll clarify why my determination to develop into a doctor is necessary 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 finest.

Now you might not understand it, however attending to the extent of worldwide competitors wasn’t simple 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 — degree both.

In reality, I began out as an odd man who beloved to run.

And as a result of I beloved to run, it was solely a matter of time earlier than I needed to compete in opposition to different runners. In order to develop into a quicker runner, I’ve spent a few years coaching arduous to develop into a quicker runner.

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

Training arduous is okay however it’s much more necessary to coach good as a substitute.

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

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Fast ahead to the summer time 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 drawback is, he had executed little or no coaching over the summer time. Now he was about 12 weeks from having to run within the precise occasion and was beginning to really feel slightly overwhelmed.

Like many new marathoners, he wasn’t positive learn how 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 discipline-examined and confirmed plan!

I took among the finest Kenyan and Italian coaching methods I knew and rapidly wrote up a coaching schedule for Martin. As I handed the schedule to Martin I believed 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 properly 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 fuel — he handed 252 different runners and grabbed a high 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 fashionable marathon coaching technique solely labored for the perfect runners.

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

In reality listed here are a couple of of the early “test subjects” on this program (Some of the names have been partially withheld on the runners request for privateness):

I rapidly realized there was a restrict to what number of runners it was attainable to personally practice.

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 dwell elsewhere on the planet.

That’s why after years of testing, refining, and proving it really works, I’ve due to this fact determined to make my ”teaching shoppers solely’ coaching program obtainable to most of the 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 wish 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 possibility.

In reality there may be added a complete part in this system which explains how one can modify 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 important items. It takes each a properly deliberate coaching schedule and taking good care of your well being to run your finest race time ever.

I wish to share one little reality that might make an enormous distinction in the way you view marathon coaching…

If you actually wish to develop into extra profitable in your private marathon problem, then you have to begin utilizing an entire coaching system.

system that may be sure you are coaching accurately… slash your threat
of damage right down to the bone… increase your motivation and places you on the beginning line on race
day — able to roll.

“Marius, I preferred the way you had alot of relaxation days in-built and that the remainder days have been actually unloading days in that they have been simple and quick. I used to be simply listening to a podcast with working coach Bobby McGee (undecided you probably have heard of him, however he works alot with working type and coaches some triathletes and monitor guys on the world class degree). He talked about how for many novice runners, {that a} restoration run is an oxymoron.

They wouldn’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 by means of this system. This will assist alot of people that want to strive their first marathon. I believe together with your program which relies to a big extent on alot of depth, you aren’t shy about loads of restoration. Your shoppers will have the ability to stress->relaxation>develop!

I preferred 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 price gears.

This program will work properly for a wide range of runners. However, I believe two teams will revenue probably the most. The first group is runners who’re pressed for time and wish 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 properly with this program is the informal runner who has numerous simple base work and might get well properly however can not work out learn how to put collectively the items with regards to depth.

The program was properly 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 kind strategy a couple of years in the past and your exercises have been a lot simpler to grasp.”

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 every other coaching program available on the market.

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

Instead, I’ve structured every little thing so it is easy to customise for any runner — no matter their age, gender, pace, or talent.

Add to that my medical background to advise you on issues like correct eating 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 incorrect throughout a marathon than every other kind of race. That’s as a result of there are loads of miles and loads of time wanted to finish a marathon.

Use the fitting plan and your subsequent marathon could possibly be an exquisite expertise.

Miss one thing necessary otherwise you use an incomplete plan and you might not even have the ability 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 by way of each day coaching, eating regimen, and accidents…

You can discover many packages and ideas on the market that supply some recommendation. But not one among them presents 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 totally 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 eating regimen — earlier than and the day of the race — is the “right one”…

Worry #2: They’re undecided learn how to discover the most effective coaching program in order that they wind up with the quickest attainable 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 major problem. An issue that I imagine I can clear up.

The fact is, I provide any such coaching supplies as a result of I like this sport. This is an effective way for me to present again to the game that has given me a lot over time even when I am unable to personally practice each particular person on the planet who desires to run their finest marathon time ever.

… I wish to allow you 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 totally 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 choose from !

So you see, it would not matter what degree of runner you might be. It would not matter how briskly you presently run. My “100 Day Marathon Plan” can rapidly and simply be personalized to your wants and talents.

It’s simple to customise as a result of I’ve taken all the program and damaged it into simple-to-discover sections that clearly clarify issues.

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

Marius expertise and data of fashionable coaching methods 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 ideas and the way you mix the Italian and Kenyan faculties of thought into one program. I like using Lydiard-like periodization with a construct from the 5K to the marathon itself.

All varieties 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 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, Running Times Magazine author and a pair of.32 marathon runner

“To illustrate what Marius’ program did to my shape: During the 12 weeks of training towards 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. 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 diminished to 71 kg, 10 kg (20 kilos) decrease than it was 12 weeks earlier. The feeling was superb. Especially the sensation of being extraordinarily robust the final 10 ok. For a comparatively untrained particular person just a few months earlier than to go 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 in search of ! Show me the place to say my copy.

8 totally different marathon coaching schedules based mostly in your ending time aim: From marathon rookie all strategy to a sub 2:45 race time… I acquired you coated. Just choose the one which finest meets your wants & talents and also you’re able to roll!

Workouts based mostly in your coronary heart price and particular working occasions so you might be 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 by means of the schedules. I even clarify the totally different core rules that almost all marathon coaching programs miss!

10 extra movies masking necessary issues like learn how to choose the fitting coaching sneakers… enhancing your working type… learn how to use energy 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 finest 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 must be slowing down, but in your program I ran 3 minutes 39 sec quicker than final yr and 1 min 18 sec quicker than my outdated P.B. set method 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 fulfilling and difficult, however on the identical time since you by no means practice more durable than 10k tempo I used to be capable of get well rapidly and never overtrain and dig myself into a complete I couldn’t get out of! Also as a result of your coaching plan modifications from week to week I discovered my physique stored getting stronger all through all the 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 completely satisfied 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 getting 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 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 have been early morning. The plan took out loads of guess work on learn how 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 should you havent had a great base for over a yr. 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 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 have been the lengthy runs the place I’d use them to hearken to good music and calm down.

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 occasions may 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 quicker and qualify for Boston.

Ruben Vegas, District Chief, Laredo Fire. Dept. Ultimate Goal : Boston Marathon Qualification

Simply assessment this system at your comfort after which begin utilizing my coaching methods together with your subsequent exercise. Everything is organized so it is easy 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

But that is not the entire assets you will discover contained in the “100 Day Marathon Plan” .

I’ve additionally had 4 automated calculators created that you will need to 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 based mostly in your aim time, the climate and your physique kind

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

… How to rapidly choose what coaching schedule is finest 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’s the varieties of instruments and assets you will acquire instant entry to once you seize your personal copy of the “100 Day Marathon Plan”.

Now do not simply take my phrase on it…

Why outdated-common marathon coaching is now out of date… (Chapter 2)

How to seek out your most coronary heart price… (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 fitting exercise schedule for you (Chapter 4)

Need to lose some weight? No drawback. I share 3 simple methods to drop a few pounds whereas marathon coaching in addition to doing extra working! (Chapter 9)

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

The finest strategy 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, based mostly on analysis from the previous (German) DDR Republic, that may assist enhance your working type 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 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’m prepared for a whole marathon plan.

We might have stopped there with the quantity of content material and most marathoners would have been completely satisfied. But I could not simply “settle” for providing a great 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 develop into 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 motive for accidents — in addition to sporting the incorrect sneakers. Just flip to chapter 2 for the total scoop…

My secret technique for working your finest time ever… (Chapter 11)

The 7 finest 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 degree or expertise they may 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 strategy 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 because of sporting the incorrect footwear! (But don’t be concerned I’ve devoted a whole chapter that can assist you get the precise footwear you have to keep damage-free!) (Chapter 8)

The two issues you will need to do with each arduous exercise… Skip them and also you massively enhance the danger of injuring your self! (Chapter 5)

Like working in lovely or unique places? Me too. That’s why I’m sharing my favourite lovely marathon places worldwide! (Chapter 13)

7 simple methods you possibly can 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 will not be an possibility! (Chapter 12)

A analysis breakthrough that confirms what runners have all the time suspected… If you employ this tactic… you WILL run quicker in your marathon…(Chapter 2)

There’s nonetheless much more…

I wish to be certain that each marathoner who makes use of my “100 Day Marathon Plan” sees a big enchancment of their coaching and race occasions. I need you to succeed similar 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 submit-marathon coaching weeks (excellent for off-peak coaching intervals!)

As I uncover new coaching breakthroughs and methods, I’ll replace this program. Rest assured, you will 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 must pay anyplace close to that to get the identical data. Best of all, you will get to be taught it from the consolation of your personal house.

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

Best of all, you do not threat a single penny both as a result of I’m ready to give you

I’m fully 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 reimbursement assure.

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

If the 100 Day Marathon Plan” doesn’t allow you to slash your race occasions and allow you to develop into fitter and trimmer then e mail me and I’ll promptly refund your cash. I need you to be fully glad with my Program or I do not need you to maintain it.

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

8 totally different coaching schedules based mostly in your ending time aim: It would not matter should you’re a marathon rookie or a sub 2:45 racer… it is coated.

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

Workouts based mostly in your coronary heart price and particular working occasions so you might be 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 by means of the schedules. I even clarify the totally different core rules that almost all marathon coaching programs miss!

10 extra movies masking necessary issues like learn how to choose the fitting coaching sneakers… enhancing your working type… learn how to use energy 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 might be standing at a crossroads.

You can ignore this letter and faux you might be completely satisfied together with your present coaching strategies. Six months from now, issues will most likely 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 will 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 may make the selection at this time to start out coaching smarter and coaching higher. You’ll select to faucet into discipline-examined and confirmed to work fashionable marathon strategies to rework 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 occasions get quicker and quicker.

In different phrases, your life will likely be totally different based mostly on the selection you make at this time.

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 turning 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 strategy to produce outcomes that rapidly. You’ll 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 superb outcomes!

Because as a registered member of the “100 Day Marathon Plan”, should you’re not 100% glad 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 degree. 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 develop into very curious in regards to the Italian Periodisation (destructive taper) since Stephano Baldini received the 2004 Olympic Marathon. I instantly went trying to find his strategy.

Quickly, I used to be thoughts-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 really perceive the simplicity of it.

Marius has damaged it down and made it simple to grasp and to take anyplace. The addition of the guts price monitor parameters (at Kenyan Intensity) make it doable by anybody, anyplace. I truthfully have loved all of it. I do know Marius was capable of get the most effective out of himself and his working and medical data must be adopted.

Wonderful program. I personally beloved the guts price effort zones. I dwell in a spot that has uncommon best 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! Every runner would profit from this program!”

Marty Dalton
2.20 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 glad with studying new issues and enhancing considerably once more. I ran in Grand Rapids, Michigan, on 18 October 2009 with a 20 minute private finest following your plan.

I educated arduous for Chicago in ’08, concentrating on the three:20 Boston time, working as much as 60 miles every week, even doing arduous intervals within the rain on the monitor at the hours of darkness on my own. But regardless of orthotics and ice baths after arduous/lengthy runs, I stored getting knee issues due to poor decisions of exercise distances and pacing: in 2008, I ran an incredible 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 totally free from Runner’s World. And I acquired what I paid for!) So I used to be damage, and burned out. I peaked method too early. I could not think about working as sluggish as a 9-minute mile. I believed arduous 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 would like: a scientific strategy that mixes zone 1 sluggish runs with excessive depth tailor-made interval work. Of important significance to me–since I would like train to handle my fibromyalgia pain–I’ve prevented damage fully. (If injured, I battle to train with the depth required to handle my ache syndrome.)

I began consuming greens for breakfast generally, 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-about it, based mostly in your suggestion. I took magnesium as soon as an evening, not less than after lengthy runs, to switch this electrolyte, and by no means had any muscle cramps. All these have been concepts out of your 100 day plan.

My largest progress on this coaching must be the change in my half-marathon occasions. Last yr, and even early this yr, 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 properly 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 faculty.

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 special type of problem. Since marathon coaching is kind of demanding, and failing to make a aim is so disappointing, I wish 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 yr 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 yr outdated marathon runner who has run 186 marathons together with 3:14:45 as a 55 yr 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 acquired lighter and the occasions 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 each day coaching diary and have executed so since 1978 I can clearly see how my coaching occasions 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 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 kind 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 yr finest following the plan, I really feel totally recovered. I’d suggest this system to anybody, when the outcomes for me are so dramatic – who will not be a high athlete, I think it should have even higher impact on higher runners. In addition to that, I imagine most joggers will profit from this sort of structured program.

Per Oscar Holm-Olsen, 186 time marathoner and 4.06 marathon (30 minute yr finest) as a 69 yr 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 Rosa
3:01 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

“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 Pustilnik
3:03 Marine Corpse Marathon October 09, 2:57 Palm Beach December 09.

I discover the 100 day plan very helpful. Especially the mix of a working schedule and tutorials of the fundamental coaching concepts and different components 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 attainable run a marathon with out working mile after mile day after day. I after all just like the 100 day plan as a result of it most significantly offers outcomes. Follow the plan and be sure you have the most effective prospects 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 totally different aspect 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 underneath 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 totally different components of the plan. This made among the runs simpler to grasp and in addition offered with extra data from runners in the identical coaching degree 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 rapidly turning into the highest coaching program for brand spanking new or struggling marathoners available on the market at this time.

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Please word: This is a downloadable program. You will NOT obtain a bodily bundle shipped to you within the mail. The whole 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 possibly can 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 type the place you enter data to obtain a receipt, and to obtain all the program. If you’ve a excessive pace web connection, the downloads normally take lower than a minute. Are you continue to studying the nice print? According to FDA one has to say that “results are not typical” – nonetheless, 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 not count on quick marathon occasions. Enjoy and I stay up for working with you. Kind regards, Marius


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