marathon training / 100 Day Marathon Plan

marathon training  / 100 Day Marathon Plan

marathon training  :  http://tinyurl.com/hl2urbb

Introduction
I first came across the 100 Day Marathon Program by Dr. Marius Bakken, 2 Time Olympic Runner and M.D., quite a while ago, when I was browsing the Web looking for different marathon training ideas. I got Marius' program to see for myself, and decided to share the key points with you in this article...
The Training Philosophy
The first thing that surprised me when going through the 100 Day program was the radically different approach to marathon training. This approach is based on the Italian and Kenyan training methods -two very successful countries who have consistently produced world class marathoners.

marathon training  :  http://tinyurl.com/hl2urbb

The training is split into six distinct periods, each with a different focus as follows:
5k training
10K training
Half marathon training
Full marathon training
Tapering off
Marathon race
The concept here is to keep varying your running goal instead of settling down into a standard pattern of training where improvement becomes more difficult. As Marius' puts it:

"Does this sound familiar? - A runner using the traditional approach to marathoning never seems to improve, running the same time for years. At some point, the runner becomes frustrated and quits the pursuit of improvement. This is typical in the sport. Maybe it's time to try something different!"

The idea behind the 100 day program is to see a substantial performance improvement over the course of the 100 days. To me, this makes a lot of sense and I have written several articles on the need to vary your training intensity if you want to improve your marathon time. (You can find one article here)
Just as important as the actual running schedule is the level of intensity you apply on a day to day basis. This is the Kenyan approach to each training run. Marius adapts this to his program so you will be doing 'tempo' runs on a regular basis. (Tempo runs involve varying your pace during the same workout - another technique that we endorse as part of our marathon training).
Marius goes on to explain how these training principles can be followed by everyone from the novice to the elite marathon runner.

marathon training  :  http://tinyurl.com/hl2urbb

Conclusion
I find the 100 Day Program to be a very comprehensive marathon training plan that most people should have no difficulty in following. I personally agree with the basic training philosophy of the plan - which is to vary the intensity of each workout. Marius has put all this into a well organized training structure that should pay off when it comes to race day.
Because the plan includes some faster workouts I would caution the less experienced runner to follow the program carefully and not to overdo it, or they may end up injured. I would also like to have seen more on nutrition during the training itself (of course regular visitors to '26.2' can find this information easily on our site :-) ).
Overall this is a well thought-out training program from a former Olympic runner.

marathon training  :  http://tinyurl.com/hl2urbb

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