Injured? Don't lose the fitness you've worked so hard for.

Being told you can't run is one of the most frustrating things a runner faces. Trust me, we've all been there! But an injury doesn't have to mean starting from scratch. This fully structured 4-week cross-training plan (plus 2-week return to running) is designed specifically for injured runners who want to help maintain their hard-earned fitness, stay sane, and come back stronger with an added return to run section at the end of this plan.

This is not just another generic plan. It's built using proven methods from since starting coaching in 2013 and personal racing experience, adapted for the runner who can't run right now but still wants structure, purpose and goals in training. Every week is packed with sessions, tips and insights to keep you fit, focused and moving in the right direction, and it finishes by easing you safely back into running.

The plan is modality-flexible meaning every session is prescribed by effort and time, so you can complete it on whatever you have access to, a spin or turbo bike, a cross trainer (elliptical), in the pool aqua jogging, or swimming.

Key Features:

Structured cross-training sessions you can follow on your compatible GPS watch or bike computer, prescribed by effort so they work on any machine.
Progressive training blocks: Adapt, Maintain, Build, and a graded Return-to-Run block to ease you back safely.
5 sessions / days per week.
Running-specific strength and mobility work with video tutorials, to fix the weaknesses that may have contributed to the injury in the first place.
Access to JM Run Club, packed with training resources and exclusive insights.

Who's It For?

Injured runners who have been cleared by a medical professional (e.g. doctor or physiotherapist) to cross-train, and who want to maintain fitness and return to running with a clear, structured plan rather than guesswork.

This plan is not a diagnosis or a rehab prescription for your specific injury, and it is not for anyone who has been told to fully rest. Always get the all-clear from a medical professional before you start, and if a session causes pain in your injured area, stop and check in with your physio. If you're unsure whether this plan is right for your injury, just ask, run@jmcoaching.co.uk.

We can adjust the structure of your week for you, so just ask. For example, working the plan around pool availability or a particular rest day.

Built by a Professional 2:08 Marathoner

I'm Jonny Mellor, international distance runner with a 10km PB of 28:15 and a 61:59 half marathon, and coach to runners of all abilities across the world. I've had my own share of injuries over the years, and cross-training done well is a huge part of how I've come back from them and kept my motivation during low periods. Since founding JM Coaching in 2013, I've helped runners from first-timers to international age-group selections, and I know how much the injured spells test you. One thing I always remember though, is tough times make for tough runners upon your return.

When you purchase this plan, you're not only investing in your comeback, you're also helping support my own journey as a professional athlete competing on the world stage.

Don't Just Take My Word for It:

Check out what other runners have said about my coaching at www.jmcoaching.co.uk/testimonials or search JM Coaching on Google for more reviews.