Browse More Plans

Sub 3-Hour New York Marathon Plan

Author

Jonny Mellor

All plans by this Coach
No Ratings

Length

15 Weeks

Plan Specs

running marathon intermediate advanced time goal

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.

Still have questions about this plan?

Plan Description

The New York Marathon Sub 3-Hour Marathon Training Plan is designed for runners who want to run inside 3-hours in New York. If you have run close to 3-hours before or ran around 1:25-1:30 for the half marathon distance then this plan is perfect for you. Taking into account the terrain of New York having ran 2:16 there in 2018, this plan prepares you with hill work to condition your body for the demands of this incredible race.

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. Once you've completed your purchase please email me at jonny@jmcoaching.co.uk to receive your free code valid for 12-months*. 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 as well as being loaded with tips and guidance along the way.

This plan is aimed at runners who can already run up to 14-16-miles during week 1 of the training schedule. If you’re not yet here I would suggest building up to this distance prior to starting the plan.

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.

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.

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; Alberto Salazar (Coach to Mo Farah, Galen Rupp and the Oregon Project) Renato Canova (Italian coach to several Kenyan athletes) and George Gandy (former coach to Jon Brown).

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

Phase 1: Base
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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:16 hrs 3:00 hrs
0:53 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:16 hrs 3:00 hrs
0:53 hrs 0:30 hrs
—— ——

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.

Sample Day 1

1:00:00
8mi
Hill Session - 4x90sec, 4x60sec, 4x30secs 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:
4x90secs with easy jog back down recovery
4x60secs with easy jog back down recovery
4x30secs 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 2

0:40:00
5mi
5-Mile Easy Run

Easy 5-miles active recovery run. Try not to worry about paces or splits and run to feel.

Sample Day 2

0:30:00
General S&C Work

General running specific s&c work to help prevent injuries and improve running economy.

Sample Day 3

0:48:00
6mi
6-Mile Easy Run Plus 6x15-sec strides

6-mile easy run to build endurance and also serve as active recovery with strides to finish. Finish your run as normal and do any light stretching or preferably dynamic drills that you need to do then run 6x15-sec bursts at approx 75-85% of your max pace (so not flat out) concentrating on good form and technique with an easy jog back recovery before repeating.

Sample Day 4

1:00:00
8mi
8-Mile Progression Run

8-Mile Progression Run. Develop aerobic fitness and running efficency, while getting ready for specific tempo runs. Approx splits: 
1-mile @ 8:00 pace (warm up)
2-miles @ 7:15
2-miles @ 7:00
2-miles @ 6:45
1-mile @ 8:00

Sample Day 6

2:05:00
16mi
16-Miles Long Run

16-Miles long run designed to build endurance and resistance to leg fatigue.

Sample Day 7

0:32:00
4mi
4-Mile Easy Run

Easy 4-miles active recovery run. Try not to worry about paces or splits and run to feel.

$24.99 - Buy Now