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Challenger 10k Plan

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Challenger 10k Plan


Jonny Mellor

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12 Weeks

Plan Description

The Challenger 10k training programme is a 12 week plan aimed at those taking part in a 10k event.

10k is a fantastic distance for those just starting out and seasoned marathon runners sharpening up.

The challenger plan is aimed at those who've already taken part in 10k events and are now looking to challenge themselves and improve their personal best.

The plan starts with runs of 30mins in duration and gradually progresses into a weekly structure of easy running, one interval session and a long run.

The programme is devised by Great Britain International 10k runner Jonny Mellor, who has a 10k personal best of sub 28:40 and represented England at the 2014 Commonwealth Games. Jonny is a member of the organising team at Run North West, race organises of the Wilmslow 10k as well as specialising in one to one coaching and group training programmes.

The 2015 British 10,000m Champion draws on his own running knowledge and experience of coaching local athletes within the North West area. Jonny himself is currently guided by former international athlete and professional coach Steve Vernon as part of Team New Balance Manchester.

In purchasing this programme you're also helping to support Jonny on his athletic journey helping to support training and travel costs to enable him to continue competing with and against some of the best athletes in the world.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:60:00 01:20:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
02:60:00 01:20:00
Day Off
—— ——

Training Load By Week

Jonny Mellor

JM Coaching

My coaching philosophy 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. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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