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Sub 3-Hour Marathon Base Phase

Author

Jonny Mellor

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

running marathon intermediate advanced time goal

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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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Plan Description

The Sub 3-Hour Marathon Base Phase Training Plan is designed for runners who want to run inside 3-hours in their next marathon. 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.


This plan is aimed at runners who are looking to get off to the perfect start for their next marathon. Wondering where to start or perhaps just want to build a really strong foundation to build your own training ideas onto then this is ideal for you.


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 and get up and running on your marathon journey. 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.


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.

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


This plan focuses on the initial base phase of marathon training and as such includes plenty of hill work and progressive runs. Think of it as the foundations to marathon success.


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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:38 hrs 2:20 hrs
1:00 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:38 hrs 2:20 hrs
1:00 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
7mi
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.

$16.99 - Buy Now