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12-Week Strength Training Plan

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12-Week Strength Training Plan

Author

Jonny Mellor

All plans by this Coach

Length

12 Weeks

Plan Description

Take away the guess work with this 12-week strength and conditioning plan. With two sessions per week over a 12-week period implement this plan into your schedule today.

This plan is designed for completion at home or at the gym, with different levels for each exercise this plan is suitable for runners of all abilities. Covering all areas including power, strength, postural exercises, rehab and prehab work for injury prevention all constructed by a qualified personal trainer. All exercises come with a detailed description, explanation and video delivery via JM Run Club.

We like to keep the gym simple, with people becoming increasingly short on time, it's not always easy to get to the gym. So this routine can be carried out from home. Designed not to take away from your running this will help you take the guess work away from your strength training and build a stronger more resilient runner.

Although no specific equipment is needed, we'd recommend purchasing a resistance band, available via eBay and Amazon, which is also a great tool for pre exercise activation.

This plan was put together by a fully qualified personal trainer with input from GB International marathon runner Jonny Mellor with a personal best of 2:10:03 recorded at Seville in 2020, inside the Olympic Qualifying standard of 2:11:30.

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:00:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Strength
01:00:00 00:30:00

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.


  • 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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