Sub 3:10 Marathon Plan

Average Weekly Training Hours 07:13
Training Load By Week
Average Weekly Training Hours 07:13
Training Load By Week

*Plan includes complementary access to JM Run Club - a comprehensive 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*

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 my own running club UTS Run Club using very similar approaches. 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. Steve is now the head coach of Team New Balance Manchester. 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). As well as adapting knowledge from coaches I have a great understanding of the sport having completed at an International level for over 10-years. I feel I am developing a strong understanding of training principles.

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

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.

Sample Day 1
1:00:00
7mi
Hill Intervals 6x2mins

6x2mins hill intervals with float back down recovery. 2miles easy W/U & W/D. Build Leg strength and improve V02 max.

Sample Day 2
0:25:00
3mi
3-Mile Easy Recovery Run

Easy 3-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
0:32:00
4mi
4-Mile Easy Recovery Run

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

Sample Day 4
1:05:00
8mi
8-Mile Progression Run

8-Mile progressive run. Mile splits: 8:30/8:00/7:45-8:00/7:45/7:30/7:20/7:10/8:00

Sample Day 6
2:10:00
16mi
16-Miles Long Run

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

Sample Day 7
0:30:00
General S&C Work

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

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.