Sub 4:30 Marathon Plan

Average Weekly Training Hours 05:02
Training Load By Week
Average Weekly Training Hours 05:02
Training Load By Week

The sub 4:30 Marathon Training Plan is designed for runners who want to prepare for a marathon and run inside a time of 4 hours and 30-minutes.

This plan is aimed at runners who can already run up to 6-miles during week 1 of the training schedule. This can be done by a combination of walking and running.

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, which in return Jonny will do his utmost to help and inspire others through his coaching abilities either via bespoke coaching plans or through set training plans such as this one.

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. I am a current Great Britain International Athlete and have successfully coached a series of athletes via JM Coaching of varying ages and abilities. I have personal bests of 62:23 for half marathon set at New York in 2017 and 2:12:57 for the marathon ran at Berlin in 2017 finishing 10th in both events.

A marathon should be treated with the respect it deserves and should not be treated lightheartedly, remember fail to prepare, prepare to fail.

By following my programme you will prepare for your next event with a variety of workouts including easy running, intervals, long runs and rest days, which form an important part of any successful training schedule and arrive on race day ready to enjoy it and perform at your best.

As well as the training plan further information can be found along the way at JM Run Club, free to all runners purchasing this plan. Upon purchase please email me at jonny@jmcoaching.co.uk to receive your free discount code to access the site or see the information on day 1 of the plan.

To limit over training and ensuring the athlete is suitably prepared I like to split marathon build up into four phases:

Phase 1: Base/loading Phase

Slow paced continuous runs
Hills
Progression runs

Phase 2: Transition

Race specific sessions
Hills/Intervals
Tempo Runs

Phase 3: Race specific work

Race specific work
Tempo Runs

Phase 4: Taper

Target pace work
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.

Sample Day 1
0:30:00
3mi
3-Miles Easy Run

3-miles easy run to build endurance and also serve as active recovery. As you get going don't be afraid to combine running with walking. Don't see a walking break as a failure at this stage! It's all part of the journey!

Sample Day 3
0:40:00
4mi
4-Miles Easy Run

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

Sample Day 5
0:30:00
3mi
3-Miles Easy Run

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

Sample Day 7
1:00:00
6mi
6-Miles Easy Run

6-Miles easy run to build endurance and also serve as active recovery. Over the duration of the plan our weekly Sunday run will increase to help you get ready for the marathon.

Sample Day 8
0:30:00
3mi
29.7TSS
3-Miles Easy Run

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

Sample Day 10
0:50:00
5mi
5-Mile Easy Run

5-Mile easy run to build endurance and also serve as active recovery. These runs are structured to build endurance, strength and during longer easy runs simulate the fatigue placed on the body during long-distance training.

Sample Day 10
0:30:00
Strength Training

Today would be a good day to include strength training after your run. Check tutorials and guides on JM Run Club for suggestions on some recommended exercises. Put together a regular routine that you can use to help stay injury free.

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.