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Sub 2-Hour-45 Marathon

Author

Jonny Mellor

All plans by this Coach

Length

15 Weeks

Plan Description

The new and improved Sub 2-Hour 45-Minutes Marathon Training Plan is designed for runners who want to run inside 2:45 in their next marathon. If you have run close to 2:45 before or ran around 1:18-1:24 for the half marathon distance then this plan is perfect for you.


For more information about this plan please DOWNLOAD the description guide - https://bit.ly/3d2Hm4y


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.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
06:33:00 02:50:00
Strength x2
00:54:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
06:33:00 02:50:00
Strength
00:54:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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