Marathon Coaching 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 are taking on the final word problem, the marathon, and that takes a powerful degree of ambition and need to compete in opposition to others… and your self.

You practice 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 objective 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 is why you are concerned about selecting the “proper program”. The issue is, there’s so many packages that appear incomplete. Or they don’t seem to be a very good match in your expertise or talents.

Think about with the ability to open up the brains of a high 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 instances to the bone. We’re speaking about turning bizarre runners into superb marathoners in a comparatively brief time.

You might be about to seize a serious aggressive edge.

The kind of edge that may slash minutes off your greatest race instances. The kind of edge that may remodel an bizarre 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 degree and pursue my life-long dream of changing into a doctor so I enrolled in medical college which I accomplished in 2010. (I am going to clarify why my determination to develop into a doctor is vital 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 it’s possible you’ll not notice it, however attending to the extent of worldwide competitors wasn’t simple for me. I do not think about myself to be a naturally gifted runner. I did not get up at some point able to compete on a world — and even nationwide — degree both.

In reality, I began out as an bizarre man who liked to run.

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

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

Coaching laborious is okay nevertheless it’s much more vital to coach sensible as an alternative.

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

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Quick 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 Metropolis Marathon.

In reality, it was going to be the primary ever marathon that Martin had ever run.

The issue is, he had achieved 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 a little bit overwhelmed.

Like many new marathoners, he wasn’t positive 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 methods 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 effectively Martin would do. In spite of everything, he was nearer to being a coach potato than a world class Kenyan runner.

You may think about my shock as Martin dropped virtually 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!

In reality, over the last 6 miles of the race — when most marathoners are operating out of fuel — he handed 252 different runners and grabbed a high 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 exploit to assume this fashionable marathon coaching methodology solely labored for the perfect 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 type as an alternative of disgrace.

In reality listed here are just a few of the early “take a look at 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 practice.

First, being in medical college 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 stay some other place on the planet.

That is 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 out there 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 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 choice.

In reality there’s added an entire 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 crucial 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 truth that might make an enormous distinction in the way you view marathon coaching…

In case you really need to develop into extra profitable in your private marathon problem, then it’s essential to begin utilizing a whole coaching system.

system that may be sure to are coaching appropriately… slash your danger
of damage 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 remaining days had been really unloading days in that they had been simple and brief. I used to be simply listening to a podcast with operating coach Bobby McGee (unsure in case you have heard of him, however he works alot with operating type and coaches some triathletes and observe guys on the world class degree). He talked about how for many novice runners, {that a} restoration run is an oxymoron.

They don’t have the capability to get well whereas nonetheless operating on that day (an excessive amount of stress). So I like how the restoration and off days are amply peppered via this system. This can assist alot of people that want 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 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 supplied me with the confidance to maneuver via all of my effort/coronary heart price gears.

This program will work effectively for a wide range of runners. Nonetheless, I believe 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 out there with extra exercises round marathon effort (versus a excessive quantity Lydiard kind program). The second group that can do effectively with this program is the informal runner who has plenty of simple base work and might get well effectively however can’t determine put collectively the items on the subject of depth.

This system was effectively organized, simple to learn and use. Once more I believe 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 just a few 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 consider 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 apart from myself. So what I train is not some ‘excessive’ program that solely Olympic marathoners may survive.

As a substitute, I’ve structured the whole lot 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 loss plan, stopping and therapeutic accidents and you have got a robust 1-2 punch working in your behalf.

Even in the perfect 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 is as a result of there are loads of miles and loads of time wanted to finish a marathon.

Use the best plan and your subsequent marathon may very well be a beautiful expertise.

Miss one thing vital otherwise you use an incomplete plan and it’s possible 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 don’t seem to be positive precisely what they need to do when it comes to day after day coaching, weight loss plan, and accidents…

You will discover many packages and ideas on the market that supply some recommendation. However not one among them affords a whole detailed plan for each the precise operating classes 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 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 don’t seem to be positive their weight loss plan — earlier than and the day of the race — is the “proper one”…

Fear #2: They don’t seem to be positive discover the perfect coaching program in order 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 consider I can clear up.

The reality is, I provide this sort of coaching supplies as a result of I like this sport. It is a good way for me to offer again to the game that has given me a lot through the years even when I am unable to personally practice every particular person on the planet who needs to run their greatest marathon time ever.

… I need to assist you to run quicker and higher than you might have ever achieved earlier than!

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

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

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

So that you see, it does not matter what degree of runner you’re. It does not matter how briskly you presently run. My “100 Day Marathon Plan” can shortly and simply be personalized to your wants and skills.

It is easy to customise as a result of I’ve taken the complete 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 vital complete marathon merchandise I’ve seen. The 100-day Marathon Coaching program is masking all subjects to enhance as a runner.

Marius expertise and information 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 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 this sort of marathon work. That is the perfect factor about this program: It is 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, Operating Occasions Journal author and a pair of.32 marathon runner

“For instance what Marius’ program did to my form: In the course of the 12 weeks of coaching in 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 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 sensation was superb. Particularly the sensation of being extraordinarily robust the final 10 okay. 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 okay 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 searching for ! Present me the place to assert my copy.

8 completely different marathon coaching schedules primarily based in your ending time objective: From marathon rookie all approach to a sub 2:45 race time… I bought you coated. Simply choose the one which greatest meets your wants & talents and also you’re able to roll!

Exercises primarily based in your coronary heart price and particular operating instances 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 via the schedules. I even clarify the completely different core rules that almost all marathon coaching programs miss!

10 further movies masking vital issues like choose the best coaching sneakers… bettering your operating type… use energy coaching to go with your coaching… and extra!

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

“Good day Marius this can be 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 previous 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 previous P.B. set manner again in 2003 after I was solely 42 years previous! 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 similar time since you by no means practice tougher than 10k tempo I used to be capable of get well 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 complete program!

I had no accidents or sickness, an excellent signal that reveals 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 consider I can proceed to enhance and run 2.45 or higher on the age of fifty! I am completely satisfied to advocate your 100 day marathon plan to anyone who’s severe about operating quicker, if I can do it then anybody can!

Thanks once more Marius, you might have reversed the getting older 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 many of the plan was the convenience of selecting 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 loads of guess work on put together for my first marathon. After I researched a marathon plan there was loads of skepticism about how it’s virtually not possible to run a marathon for those who havent had a very good base for over a yr. 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 may have run it at lots 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 instances.
My trainings/outcomes improved me by a couple of minute in a 5k to three minutes on 10K. My favourite classes had been the lengthy runs the place I might use them to hearken to good music and loosen up.
I might advocate 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 objective at instances might be attainable taking at some point 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 Fireplace. Dept. Final Purpose : Boston Marathon Qualification

Merely overview this system at your comfort after which begin utilizing my coaching methods together with your subsequent exercise. The whole lot is organized so it is simple to comply with and even simpler to place into motion.

“This can be very effectively organized and informative. I virtually really feel compelled to run a marathon simply to comply with your program. Your information 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 the entire sources you will discover contained in the “100 Day Marathon Plan” .

I’ve additionally had 4 computerized calculators created that it’s essential to see to consider. You will get pleasure from utilizing them to do issues like

… Calculate precisely how a lot to eat and drink through the marathon primarily based in your objective time, the climate and your physique kind

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

… Learn 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 is the forms of instruments and sources you will acquire speedy entry to if you seize your personal copy of the “100 Day Marathon Plan”.

Now do not simply take my phrase on it…

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

Learn how to discover your most coronary heart price… (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 simple methods to decide on the best exercise schedule for you (Chapter 4)

Have to lose some weight? No downside. I share 3 simple methods to drop a few pounds whereas marathon coaching apart from 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 simple coaching days (Chapter 9)

A particular tip, primarily based on analysis from the previous (German) DDR Republic, that may assist enhance your operating type 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 is not 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 may have stopped there with the quantity of content material and most marathoners would have been completely satisfied. However I could not simply “settle” for providing a very good product… not after I may flip the “100 Day Marathon Plan” into the marathoner’s must-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 “ok”.

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

The #1 purpose for accidents — apart from sporting the incorrect 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 completely different phases for each marathoner — it doesn’t matter what talent degree or expertise they is perhaps! (Chapter 3)

Learn 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-cold simple 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 on account of sporting the incorrect footwear! (However don’t be concerned I’ve devoted a whole chapter that will help you get the precise footwear it’s essential to keep injury-free!) (Chapter 8)

The 2 issues it’s essential to do with each laborious exercise… Skip them and also you massively enhance the danger of injuring your self! (Chapter 5)

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

7 simple methods you possibly can customise any of my packages… good if you wish to “fine-tune” your exercises to precisely meet your wants! (Chapter 7)

Learn how to keep away from feeling chilly when doing a chilly climate race particularly when including layers of garments shouldn’t be an choice! (Chapter 12)

A analysis breakthrough that confirms what runners have at all times suspected… In case you use this tactic… you WILL run quicker in your marathon…(Chapter 2)

There’s nonetheless much more…

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

I am going to additionally embrace 3 introductory and three post-marathon coaching weeks (good for off-peak coaching durations!)

As I uncover new coaching breakthroughs and methods, I’ll replace this program. Relaxation assured, you will get any product updates freed from cost… endlessly!

Simply 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!

However, you will not need to pay wherever close to that to get the identical info. Better 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.

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 may be happy with my “100 Day Marathon Plan” as a result of I do know there is not anything out there 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-asked, a reimbursement assure.

Take as much as two full months to overview the complete “100 Day Marathon Plan” and make an sincere, truthful effort at bettering your personal race instances.

If the 100 Day Marathon Plan” doesn’t assist you to slash your race instances and assist you to develop into fitter and trimmer then e mail me and I am going to 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 laborious emotions. I take this very significantly.

8 completely different coaching schedules primarily based in your ending time objective: It does not matter for those who’re a marathon rookie or a sub 2:45 racer… it is coated.

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

Exercises primarily based in your coronary heart price and particular operating instances 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 via the schedules. I even clarify the completely different core rules that almost all marathon coaching programs miss!

10 further movies masking vital issues like choose the best coaching sneakers… bettering your operating type… 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 may ignore this letter and fake you’re completely satisfied together with your present coaching strategies. Six months from now, issues will most likely nonetheless be the identical.

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

Or you can also make the selection immediately to begin coaching smarter and coaching higher. You will select to faucet into field-tested and confirmed to work fashionable marathon strategies to rework 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 instances get quicker and quicker.

In different phrases, your life might be completely different primarily based on the selection you make immediately.This is my suggestion: Attempt the “100 Day Marathon Plan” system for 60 days. Observe it step-by-step and make an actual effort to create a optimistic change. Give attention to reaching your objective of changing into a quicker marathoner.

When your mates see the drastic adjustments, 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 will 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!

As a result of as a registered member of the “100 Day Marathon Plan”, for those who’re not 100% happy through the first 60 days of your membership, merely ship us an e 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 could be the time to take your operating to the following degree. Order now!

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

If I determine the “100 Day Marathon Plan” accommodates 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 may spend numerous quantities of time, looking for the most recent ideas for operating quicker or higher… possibly you will discover them in on-line runners boards… or runners journal… or speaking to different marathoners that you simply meet. Possibly you will discover a golden nugget of coaching recommendation that you may put into motion that can really make a distinction.

Or you possibly can seize your personal copy of my field-tested and confirmed to work system. You will save your self numerous hours of “analysis”. Even higher, as an alternative of attempting to patch collectively your personal coaching system… you possibly can simply comply with any of my eight coaching schedules — simply customizable to your wants and skills — 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 is not as simple as it’d sound. For starters, you will have to suit into their schedule and pay them a whole lot and even hundreds of {dollars} for his or her skilled steerage.

Or you possibly can seize your personal 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 best marathon program for you…

“I am a 2:20 marathoner that had develop into very curious in regards to the Italian Periodisation (damaging taper) since Stephano Baldini gained the 2004 Olympic Marathon. I instantly went looking for 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 simple to know and to take wherever. The addition of the guts price monitor parameters (at Kenyan Depth) make it doable by anybody, wherever. I actually have loved all of it. I do know Marius was capable of get the perfect out of himself and his operating and medical information must be adopted.

Great program. I personally liked the guts price effort zones. I stay in a spot that has uncommon excellent 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! 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 very 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 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, operating as much as 60 miles every week, even doing laborious intervals within the rain on the observe at midnight on my own. However regardless of orthotics and ice baths after laborious/lengthy runs, I saved getting knee issues because of poor selections of exercise distances and pacing: in 2008, I ran a fantastic abundance of 7-11 mile runs, all in zone 2. (I did not realize it was zone 2; I used to be simply following what I downloaded at no cost from Runner’s World. And I bought 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 laborious 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 quicker is to run quicker.”

Along 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 damage fully. (If injured, I wrestle 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 all the way down to 155) over 4 months’ time. I by no means purchased the lipoic acid, however I thought-about it, primarily based in your advice. I took magnesium as soon as an evening, no less than 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 largest progress on this coaching must be the change in my half-marathon instances. Final yr, and even early this yr, I used to be operating 1:38-1:41, relying on the course situation (hills, warmth, and so on.). A month earlier than the marathon and effectively into the 100 day plan, on rolling hills, however good 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 sort of demanding, and failing to make a objective 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 yr I felt {that a} 3-hour marathon was doable for me. I am ready to pay in your subsequent e-product, if it comes out, on shifting the following quarter-hour on the marathon!”

I’m a 69 yr previous marathon runner who has run 186 marathons together with 3:14:45 as a 55 yr previous. Within the fall of 2009 I bought the 100 day marathon plan and that is my expertise :
I observed already within the three introductory weeks of this system how my legs bought 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. As a result of I write a each day coaching diary and have achieved 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 every other program I’ve used is the nice variation within the coaching, for instance in week nr 7 the sort classes 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”.

At present, solely 6 days after a marathon the place I did a 30 minute yr greatest following the plan, I really feel totally recovered. I might advocate this system to anybody, when the outcomes for me are so dramatic – who shouldn’t be a high athlete, I believe it’s going to have even better impact on higher runners. Along with that, I consider most joggers will profit from this sort of structured program.

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

“I began operating 3 years in the past for enjoyable. Since then I’ve completed 3 marathons and likewise run shorter street races. My private information 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 tougher 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/e book and I believe it may actually assist to get well quicker.

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

Francisco Rosa3:01 marathon runner

“This can be very effectively organized and informative. I virtually really feel compelled to run a marathon simply to comply with your program. Your information 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 Seashore Marathon Dec 6 and wish to break 3hr.”

….5 weeks weeks later :

“Hello Marius, soo excited as I mentioned 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 Seashore 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 Seashore 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 supplies insights on how and why the schedule construct up the way in which it’s. I additionally just like the emphasis on the pliability of the schedule and on the optimistic 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 after all just like the 100 day plan as a result of it most significantly supplies outcomes. Observe the plan and be sure you have the perfect 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 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 objective is to qualify and run Boston marathon earlier than 2013, which would require a marathon beneath 3:20 a while in 2012.

Top-of-the-line 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 parts of the plan. This made a few of the runs simpler to know and likewise supplied with further info from runners in the identical coaching degree and state of affairs 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 huge shock that the “100 Day Marathon Plan” is shortly changing into the highest coaching program for brand spanking new or struggling marathoners available on the market immediately.

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The button above will take you to your obtain web page and offers you on the spot entry… seize your copy immediately and you can also break free from the remainder of the pack!


Please word: It is a downloadable program. You will NOT obtain a bodily package deal shipped to you within the mail. The whole package deal might be instantly out there so that you can obtain and get began immediately after ordering. This program is NOT out there in shops, so you possibly can solely entry it via 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 info to obtain a receipt, and to obtain the complete program. When you have a excessive velocity web connection, the downloads often take lower than a minute. Are you continue to studying the effective print? In response to FDA one has to assert that “outcomes are usually not typical” – nonetheless, 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 not anticipate quick marathon instances. Take pleasure in and I stay up for working with you. Form regards, Marius

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Marathon Coaching Plan – 100 Day Program | Olympian Marius Bakken’s Marathon Schedule is backed with a 60 Day No Questions Requested Cash Again Assure. If inside the first 60 days of receipt you aren’t happy with Wake Up Lean™, you possibly can request a refund by sending an e mail to the handle given contained in the product and we’ll instantly refund your whole buy worth, with no questions requested.

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