Sub 4:30 Marathon Plan
Jonny MellorAll plans by this Coach
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The new and improved Sub 4-Hour 30 Marathon Training Plan is designed for runners who want to run inside 4:30 in their next marathon. If you have run close to 4:30 before or ran around 2:05-15 for the half marathon distance then this plan is perfect for you.
This plan is aimed at runners who can already run up to 6-miles during week 1 of the training schedule and around 15-miles per week. If you’re not yet here I would suggest building up to this distance prior to starting the plan.
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. To date I have ran 8-marathons and I have personal bests of 62:23 for half marathon set at New York in 2017 and 2:10:03 at Seville (2020) inside the Olympic Qualifying time of 2:11:30. Representing England at the 2014 Commonwealth Games, I have won multiple national titles over various distances.
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.
To ensure the athlete is suitably prepared I like to split marathon build up into four phases:
• Phase 1: Base
Slow paced continuous runs
• Phase 2: Transition
Race specific sessions
• Phase 3: Race specific work
Race specific work
• Phase 4: Taper
Target pace work
This structure enables us to stimulate desired training adaptations, ensure each run has a purpose and train efficiently. This will help reduce the risk of overtraining; burnout and injury ensuring you arrive at race day in peak physical condition. I adjust the frequency, intensity and duration of the workouts each week in a progressive manner in order to meet the desired objectives for that training block.
A typical week:
• Monday - Intervals
• Tuesday - Optional Strength Training
• Wednesday - Easy Running
• Thursday - Tempo Based
• Friday - Recovery Day
• Saturday - Long Run
• Sunday - Easy Running
As well as marathon pace specific workouts I implement 5 and 10km training sessions into your programme to ensure you are keeping in touch with the speed work. Thus allowing you to run marathon pace much easier during the race.
Head over to my testimonials page 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|
|4:40 hrs||3:30 hrs|
Day Off x2
|0:24 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:40 hrs||3:30 hrs|
||0:24 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: