Maintenace/Hill Plan

Average Weekly Training Hours 05:52
Training Load By Week
Average Weekly Training Hours 05:52
Training Load By Week

This maintenance/hill plan is perfect for when you are in between training plans or returning to training after a short lay off. Use it to build your base and improve conditioning with the hill work to help get ready for your next race-specific plan. Before starting, you should be able to run 30-45 minutes on your regular runs and at least 60 minutes on your long runs. The main focus of the training plan is to run two interval sessions per week, a hill workout and a progressive tempo followed by a weekly long run with general aerobic mileage to supplement this during the week.

Sample Day 1
0:35:00
5mi
4-6-Miles Easy Run

4-6-miles easy run to build endurance and also serve as active recovery.

Sample Day 2
1:00:00
7mi
81TSS
Hill Session - 12x60secs controlled hills with jog back recovery.

Include a 2-mile warm up followed by drills and 4x15 sec strides @ 75% of max speed then start hill efforts as follows:
12x60secs with easy jog back down recovery. These are not meant to be flat out but simply concentrating on good form and technique while also helping the glutes to 'fire'. Easy 2-mile warm down at the end.

Sample Day 3
0:35:00
5mi
4-6-Miles Easy Recovery Run

4-6-miles easy recovery run to build endurance and also serve as active recovery.

Sample Day 4
0:35:00
5mi
4-6-Miles Easy Run

4-6-miles easy run to build endurance and also serve as active recovery.

Sample Day 5
1:10:00
8mi
8-Mile Progression Run

8-Mile Progression Run. Develop aerobic fitness and running efficency, while getting ready for specific tempo runs. 
Progression runs are a key part of the Kenyan training schedule but doesn't mean us Westerners can't get involved! Start off slow, almost easy run pace and gradually build the pace in blocks of 10mins or miles. Each section getting progressively quicker until you are running @ your threshold. I always used to like doing these type of runs around Sefton Park or on the Middlewood or Wirral Way - two disused former railway lines. Cycle paths also make great locations to help you get into a good rhythm and focus on running rather than crossing roads etc. Don't get too caught up on the pace on these type of sessions and run to feel so the last 10-mins or so you're working hard.

Sample Day 7
1:30:00
12mi
10-13-Miles Long Run

Slow run with the challenge of simply running a steady pace for the entire duration of the run. Give the body time to really feel the stimulus of a long run. It will reward you with greater endurance adaptations that will serve you well in later sessions and races. Will also be developed over the course of the schedule.

Sample Day 8
0:35:00
5mi
4-6-Miles Easy Run

4-6-miles easy run to build endurance and also serve as active recovery.

Jonny Mellor
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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.