Improve your Speed 6-week Plan
Jonny MellorAll plans by this Coach
We all want to get faster! The problem is we all have less and less time and the secret to running faster is running more right? Not necessarily... This plan is for those specifically looking to improve their speed over a 6-week period perfect for those who maybe feel one paced or looking to lower their 5km time. The plan focuses on quality workouts rather than increasing mileage. Spring and Summer is a great time of the year for focusing on speed following a winter of base work and running miles however there is nothing stopping you improving your weakness over the fall season.
This plan should be supplemented with a suitable strength and conditioning routine to help develop strength and power as well as reducing the risk of injury longer term. I would suggest one-two sessions per week on either a rest day or mid week as I've suggested.
The speed booster 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.
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.
I have a 1500m best of 3:41, 3,000m 7:46 and 5,000m best of 13:31 as well as running 13:55 on the roads.
By purchasing this programme you are also helping to support my own athletic career, while allowing me time to focus and dedicate to achieving my own athletic aspirations.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:47 hrs||1:19 hrs|
Day Off x2
|0:45 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:47 hrs||1:19 hrs|
||0:45 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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.Still have questions about this plan?