Sub 45 10k Training Plan (5-Days)
Jonny MellorAll plans by this Coach
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The sub 45 10k Training Plan is designed for runners who want to run inside 45mins for 10k. If you have run close to 45mins before or ran around 21-22mins for 5k and 1:38-42 for the half marathon distance then this plan is perfect for you.
This plan is aimed at runners who can already run up to 8-miles during week 1 of the training schedule. If you’re not yet here I would suggest building up to this distance prior to starting the plan. The plan peaks around 40-miles per week over 5-days. This plan also includes detailed strength training advice.
With in-depth information on every part of the build up, each week is packed with tips, workouts, and insights from myself, to give you all the tools and structure you need to succeed. I share knowledge gained from working with a range of different athletes and my own athletic career to help you train efficiently, manage time effectively, execute better on race day and enjoy the ride! Plus, gain complimentary access to JM Run Club - a library of running resources and training advice to help you make the most of your plan.
Your plan also includes downloadable guides on using the plan, injury prevention and nutrition advice to prepare for the marathon. This plan also includes access to a 12-page PDF document detailing pre race nutrition and some ideas on helping get your mind right ahead of race day.
The following programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. My coaching influences come from previous personal coaches and my current lead coach Steve Vernon a former British National Cross-Country Champion and International Mountain Runner. I also draw information from research gained from some of the world’s top coaches.
I started coaching in 2013 to support my athletics career and have since gone onto successfully coach a number of runners of varying ages and abilities via JM Coaching. Having amassed over 300 races personally with a 10k personal best of 28:40 I have also recorded bests of 62:23 for half marathon and 2:10:03 for the marathon at Seville (2020) inside the Olympic Qualifying time of 2:11:30. Representing England at the 2014 Commonwealth Games over 10,000m, I have won multiple national titles over various distances including 10k.
In purchasing this plan you're also helping to support Jonny Mellor, an international distance runner based in the UK to fund and support his own career within the sport as well as giving him the platform to compete with some of the worlds best runners.
"The sessions always offer something a bit different and I have seen a huge reduction in injuries and little niggles. On race day, I feel prepared and fresh and am able to run to the best of my ability." Kate Arnold
"My running has improved massively in a short period of time and as Jonny keeps saying you just need to trust the process and the results will come. I am looking forward to the future with JM coaching and what I can achieve through Johnny's guidance." Glenn Lacey
"I've been working with Jonny a little under a year and have seen huge improvements. I've smashed every single PB from 5k to the marathon just by following the training he sends me. Everything is tracked through Training Peaks so I know which session I'm doing each day and is good to know that each one has a purpose towards the bigger goal!" Simon Bruce
Head over to my testimonials page for more reviews https://www.jmcoaching.co.uk/testimonials/ to see what my clients have to say about my coaching services or checkout my Google profile by searching for JM Coaching.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:54 hrs||1:50 hrs|
|0:57 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:54 hrs||1:50 hrs|
||0:57 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: