Challenger 10k Plan

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

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.

Sample Day 2
0:30:00
30mins Easy Run

30mins easy run to build endurance and also serve as active recovery.

Sample Day 4
0:30:00
30mins Easy Run

30mins easy run to build endurance and also serve as active recovery.

Sample Day 6
0:40:00
40mins Easy Run

40mins easy run to build endurance and also serve as active recovery.

Sample Day 7
0:40:00
40mins Easy Run

40mins easy run to build endurance and also serve as active recovery.

Sample Day 9
0:30:00
30mins Easy Run

30mins easy run to build endurance and also serve as active recovery.

Sample Day 11
0:45:00
Interval Session: 5x3mins @ 10k pace; 2mins jog/walk recovery

Interval Session:
5x3mins @ 10k pace; 
2mins jog/walk recovery.
Always remember to warm up with a minimum of 10mins easy running and light stretching before starting intervals at a faster pace. Equally important is an easy 10mins jog/walk post session to help flush out waste products and lower your heart rate. Don't worry if you're not sure if your 10k goal pace just yet, simply run at a pace faster than easy run pace, that you could successfully sustain for a period of 30mins.

Sample Day 13
0:40:00
40mins Easy Run

40mins easy run to build endurance and also serve as active recovery.

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.