"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."
What is the 100 Day Plan? A field-tested and complete training system for the marathon - for both beginners and seasoned veterans by Olympian Marius Bakken, MD. The system is based on a special, highly effective, Kenyan-Italian hybrid training system for smarter training and faster results. Structured so it's easy to customize for any runner - regardless of age, gender, speed, or skill.
The plan blends Italian periodisation (distinct phases) with Kenyan-inspired intensity control (practical pacing and effort awareness). This combination scales from first-time marathoners to advanced runners.
Inspired by Italian coaching traditions, the 100-Day Plan follows a phased progression: beginning with 5K/10K speed and rhythm, moving into half marathon endurance, then marathon-specific work, before a controlled taper. Each block builds systematically on the last, a hallmark of Italian periodisation.
Borrowing from Kenyan training philosophy, intensity is deliberately kept under control. Sessions focus on rhythm and sustainable threshold running. By never straying far beyond the optimal effort, you maintain consistency and can repeat high-quality training over many weeks - a defining feature of Kenyan-inspired practice.
"That's the best thing about this program: It's for everyone! It builds you up step-by-step... I've never seen anything like this before."
Workload increases are planned and moderate to promote steady adaptation without unnecessary strain. This is also in line with the Norwegian Model of Lactate Threshold Running.
Workouts can be adjusted to match schedule, terrain, and current fitness while preserving the intent of each session. The sessions can freely to moved around in the week.
Use structured guidance and body signals together to manage effort across easy runs, thresholds, and faster sessions. You can choose to run the workouts either by pace, heart rate or effort, clearly guided.
The plan is informed by endurance physiology, field-tested training practices, and clinical perspective from sports medicine.
Building mitochondrial density and capillary networks through controlled aerobic training that maximizes oxygen utilization.
Strategic tempo work that improves your body's ability to clear lactate and maintain higher intensities.
Speed work that improves running economy and teaches your nervous system to recruit muscle fibers more effectively.
Casado, Bakken, M. & Foster, C. (2023).
Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the "Next Step" in the Evolution of Distance Running Training?
You get access to all eight structured versions ranging from first marathon to competitive sub-3 performance.
| Goal | Runs/Week | Quality Sessions/Week | Duration |
|---|---|---|---|
| Sub 2:45 (Sub-Elite) | 6 | 3 | 100 days (~14 weeks) |
| Sub 3:00 (Advanced) | 5 | 3 | 100 days (~14 weeks) |
| Sub 3:15 (Competitive) | 5 | 3 | 100 days (~14 weeks) |
| Sub 3:30 (Intermediate+) | 4 | 2–3 | 100 days (~14 weeks) |
| Sub 4:00 (Intermediate) | 4 | 2–3 | 100 days (~14 weeks) |
| Sub 4:30 (Beginner+) | 3 | 2 | 100 days (~14 weeks) |
| Sub 5:00 (First Timer) | 3 | 2 | 100 days (~14 weeks) |
| Couch-to-Marathon | 2–3 | 2 | 100 days (~14 weeks) |
Six core training types that blend Italian periodization structure with Kenyan intensity control
The plan begins with shorter race distances and controlled threshold intervals to build speed, rhythm, and basic capacity. You will also try and learn the special 45/15 workout
Longer Kenyan style threshold runs within a clear Italian Periodisatin emphasize endurance around half-marathon pace, laying the foundation for the marathon block.
Progressive long runs combined with marathon-specific threshold sessions form the core of the plan, carefully balanced to maximize adaptation.
Overall volume is reduced while maintaining short marathon-pace and threshold efforts so you arrive rested, sharp, and ready on race day. All phases are not kept and integrated
Strategically placed tune-up races (5K, 10K, half marathon) used both for sharpening and for recalibrating marathon pace. The 100 Day Plan includes specific tips on how to prepare to be 100 % ready on race day.
Planned rest days and light runs designed to allow consistent double-threshold training without overtraining or injury risk.
Develop VO2 max and neuromuscular power through interval training.
Develop aerobic capacity and running economy through consistent, comfortable efforts.
Build lactate threshold and tempo endurance with controlled intensity work.
Integrate the first adaptive weeks into more half marathon and marathon-specific work. Longer workouts around the threshold.
Fine-tune race pace and allow for complete recovery before race day.
Dr. Bakken's approach is built on the training methodology he developed as an Olympic 5000m runner - the same "Norwegian model" and double threshold system now used by world champions like Jakob Ingebrigtsen. The 100-Day Plan isn't a generic program - it's a systematic framework that applies proven elite principles to runners of all abilities, whether you're chasing your first marathon or your fastest. It respects your current fitness, your schedule, and your goal.
Every schedule integrates with work, family, and commitments - training adapts to you, not the other way around.
Threshold-based control guides when to push and when to back off, building day-to-day decision making.
Not just one marathon - a foundation for years of healthy, enjoyable running without injuries around the threshold
“The best plan is the one you can follow consistently - precise enough to create progress, flexible enough to fit your life but always true to accurate intensity control.”
Daily rhythm and repeatable threshold sessions matter more than chasing extremes.
Recovery, zone control, and load management are built in to keep you running.
Running should enrich your life - challenge with balance, health, and enjoyment. Staying in control and injury-free is the core of this.
. When you join, you receive a personal login and lifetime access to a private online member's area, containing:
Immediate access to all 8 goal-specific training plans. Precise blueprints for your specific goal, ready to be customized.
Let Dr. Bakken personally walk you through the entire system. This vault makes complex topics simple and actionable.
Every tool you need to remove the guesswork and train with absolute confidence.
Real runners, real results. See how the 100-Day system has transformed marathoners of every level.
“1:18 Half Marathon and 2:47 Marathon at Age 49!...” "
Hello Marius this is a letter of thanks to you. On Sunday in the London Marathon I set a new life time best running 2.47.34. I should point out to anyone reading this that I have been running for 17 years and Marathons for 11 years! I am now 49 years old and going by what many runners say should be slowing down, yet on your program I ran 3 mins 39 sec faster than last year and 1 min 18 sec faster than my old P.B. set way back in 2003 when I was only 42 years old! AMAZING!!! I felt stronger than ever before in the last 6 miles and overtook runner after runner in my charge for the line, infact I think only one runner went passed me in those last 6 miles!
I have found your 100 day plan enjoyable and challenging, but at the same time because you never train harder than 10k pace I was able to recover quickly and not overtrain and dig myself into a whole I could not get out of! Also because your training plan changes from week to week I found my body kept getting stronger throughout the entire program! I had no injuries or illness, a very good sign that shows how sensible and clever your program is! I now intend to follow your training programme up to next years London marathon, where I believe I can continue to improve and run 2.45 or better at the age of 50! I'm happy to recommend your 100 day marathon plan to anybody who is serious about running faster, if I can do it then anyone can! Thanks again Marius, you have reversed the aging process 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
"An improvement of 11%! The feeling was amazing. Especially the feeling of being extremely strong the last 10k... to pass 250 runners... and a finishing position of 517 out of 37,000."
"It felt so good. All the workouts help me to push through the hardest miles, I never hit a wall... I was able to finish strong and the risk of injury is very low."
"...Finished my 186th Marathon..." "
I am a 69 year old marathon runner who has run 186 marathons including 3:14:45 as a 55 year old. I purchased the 100 day marathon plan and this is my experience: I noticed already in the three introductory weeks of the program how my legs got lighter and the times pr km started to go down. For example the Zone 1 easy runs to my job was at that time 6.15-6.25 pr km.
Now, ten weeks later, that same effort is down to 5.20 pr km. Because I write a daily training diary and have done so since 1978 I can clearly see how my training times are radically faster then they have been in many, many years since starting the 100 day marathon plan.
What has struck me as considerably different with the 100 day marathon plan then any other program I have used is the great variation in the training, for example in week nr 7 the type sessions where you run for 60 minutes with variation between Effort 2 and 4.
In addition to that I've had great benefits from your "Special Strides". Today, only 6 days after a marathon where I did a 30 minute year best following the plan, I feel fully recovered.
I would recommend the program to anyone, when the results for me are so dramatic - who is not a top athlete, I suspect it will have even greater effect on better runners. In addition to that, I believe most joggers will benefit from this kind of structured program. "
"I Loved It. Very Professional."
"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."
"It's For Everyone!..."
"Most marathon schedules are rigid. The 100 Day Marathon Plan deals with flexibility and gives runners options. I especially enjoyed the marathon race-day tips and how you combine the Italian and Kenyan schools of thought into one program.
I like the use of Lydiard-like periodization with a build up from the 5K to the marathon itself. All types of runners would benefit from this type of marathon work.
That's the best thing about this program: It's for everyone! It builds you up for the marathon, step-by-step instead of getting you to think about the marathon from day one.
I've never seen anything like this before"
Dr. Marius Bakken ran a 13:06 personal best over 5000 meters and represented Norway at two Olympic Games and multiple World Championships.
After elite competition, he earned his M.D. with a focus on sports physiology and performance. This unique blend of Olympic‑level insight and clinical medical training shaped a smarter, science‑based approach to endurance training.
"As both an Olympian and a physician, I've learned that the marathon isn't won in a single heroic effort-it's built through 100 days of intelligent training. The Norwegian model taught us that consistency at the right intensity beats sporadic brilliance every time. Give me 100 days, and I'll show you what your body is truly capable of."
Full refund if not completely satisfied
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Everything you need to know about the 100-Day Marathon System
The 100-Day System uniquely combines Italian periodization structure with Kenyan intensity control, created by someone who has both Olympic-level racing experience and medical expertise. Most plans are either too rigid or too vague. This system adapts to your life while maintaining scientific precision.
Perfect! We have a dedicated "Pure Beginner" plan that starts from scratch. The system is designed to work for everyone from first-time marathoners to sub-3:00 veterans. The principles scale beautifully across all fitness levels.
It depends on your goal time. Beginners might train 3-4 hours per week, while advanced runners may train 8-12 hours. The beauty of the system is that it's designed around your available time, not some arbitrary standard.
The system includes comprehensive injury prevention protocols and modification strategies. Every plan is designed with injury prevention as the top priority. Plus, you get lifetime access, so you can restart whenever you're ready.
There's eight different training schedules ranging from the pure beginners training plan up to the 2:45 marathoner. Specifically you have a 2:45 schedule, a 3:00, 3:15, 3:30, 4:00, 4:30, 5:00 and a pure beginners plan to pick from ! (you get instant access to all upon purchase ) So you see, it doesn't matter what level of runner you are. It doesn't matter how fast you currently run. The “100 Day Marathon Plan” can quickly and easily be customized to your needs and abilities.
The 100 Day Marathon Plan is a 100 % online system, to ensure you receive free updates and new content that is being added. Upon purchase you'll receive a personal username and password, to gain access to all the plans, videos and content.
Invest in a system that respects your body, your time, and your ambition. Choose your plan and get lifetime access to the complete 100-Day Marathon system.
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