10 Sec Hill Sprints

LOAD: 50

10 Second Hill Sprints @ All In Pace (RPE: 9)
60 Seconds Recovery

4-8 Reps

Similar to strides in that they can help improve your form. Also good to get some speed in the legs and work the anaerobic energy system.

Parkrun 1st Half Challenge

LOAD: 160

2km WU @ Easy Pace (RPE: 3)

2.5km @ 3K Pace (RPE: 8)

2.5km CD @ Easy Pace (RPE: 3)

Run the first half of parkrun as quick as you can. Great for an out and back course like Hastings. Use the backward 2.5km as your cool down.

Strides

LOAD: 50

100 metres @ Target Pace (RPE: 9)
45-60 second recovery

A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.

Technical Strides

LOAD: 150

10 Mins WU @ Easy Pace (RPE: 2)

30s High Knees into 30s Strides (RPE: 8)
60s Recovery
30s Butt Kicks into 30s Strides (RPE: 8)
60s Recovery
30s A-Skips into 30s Strides (RPE: 8)
60s Recovery
x1

30s Strides (RPE: 9)
30s Walk Recovery
x 7

5 Mins @ 5K Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

This session is designed to improve your running form, increase cadence and lengthen your stride length. Really focus on good form when doing the 5 mins at 5k pace at the end. Repeat this session on a regular basis to improve your running form and efficiency.

12 x 200 Metres

LOAD: 170

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 12

2km CD @ Easy Pace (RPE: 3)

Love 200s. A real opportunity to work on both speed and good running economy. Train faster to race faster. Enjoy

20 x 30 Second Intervals

LOAD: 185

10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Don’t go off too quickly in the first few 30 second reps as you will soon begin to struggle. Good luck.

8 x 400 Metre Reps

LOAD: 200

2km WU @ Easy Pace (RPE: 3)

400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Go smash it!!

10 x 400 Metre Reps

LOAD: 200

10 Mins WU @ Easy Pace (RPE:2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10

10 Mins WU @ Easy Pace (RPE:3)

400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!

16 x 200 Metres

LOAD: 200

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. Love 200s. Go get ’em!

6 x 400s & 200s

LOAD: 210

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains. Run tall and proud.

5 x 4 Mins

LOAD: 220

10 Mins WU @ Easy Pace (RPE: 2)

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5

10 Mins CD @ Easy Pace (RPE: 3)

Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session. Working to time rather than distance allows you to do these sessions with runners of different ability. Very best of luck,

4 x 5 Minutes

LOAD: 220

10 Mins WU @ Easy Pace (RPE: 2)

5 Mins @ 5K Pace (RPE: 8)
2 Minute Recovery
x 4

10 Mins CD @ Easy Pace (RPE: 3)

A really simple session aimed at running with a group or in pairs. Aim to match your current 5K pace for the interval sessions. A track, park of promenade are ideal for a session like this where you can run for 5 mins without having to stop. Work hard and enjoy,

7 x 400s & 200s

LOAD: 235

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 7

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 7

2km CD @ Easy Pace (RPE: 3)

Love these shorter reps. It’s important to work hard here and you should be quicker than your current 5k pace. Focus on good form. Enjoy. You got this.

20 x 200 Metres

LOAD: 240

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 20

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster. I love this session.

20 x 1 Minute Reps

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 2)

160 Seconds @ <3K Pace (RPE: 9)
60 Seconds Recovery
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Another very simple session. 60 seconds on, 60 second walk or static recovery. Don’t go off too fast as 20 reps is a lot. You should feel like you’re working at a very high effort level towards the last 15 seconds of each rep. Go get ’em!

10 x 2 Mins

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 2)

2 mins @ 3k Pace (RPE: 8)
90 Seconds Recovery
x 10

10 Mins CD @ Easy Pace (RPE: 3)

Another simple but effective session. You want to be going quicker than your current 5k pace if you are going to make improvements. Your effort level (RPE) should be high for the last 30 seconds of each rep. Dig deep to make those gains 💪

Ramp Up 4-3-2-1

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

A very popular session with the idea being you get progressively quicker as the reps go on. Always a favourite with my team!

4-3-2-1-30s

LOAD: 240

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 8)
120 Seconds Recovery

3 Mins @ 5k Pace (RPE: 8)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 8)
90 Seconds Recovery

1 Min @ <3k Pace (RPE: 9)
60 Seconds Recovery

30 Seconds @ All In Pace (RPE: 9)
60 Seconds Recovery

x 2

10 Mins CD @ Easy Pace (RPE: 3)

Total of 21 mins of efforts!! A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.

200-400-800-1600-800-400-200

LOAD: 240

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery

400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery

800 Metres @ Target Pace (RPE: 8)
120 Seconds Recovery

1600 Metres @ Target Pace (RPE: 7)
150 Seconds Recovery

800 Metres @ Target Pace (RPE: 8)
120 Seconds Recovery

400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery

2km CD @ Easy Pace (RPE: 3)

Track pyramid session. A really good session if you have access to the track. Vary your paced depending on the length of the rep!!

8 4s and 2s

LOAD: 250

10 Mins WU @ Easy Pace (RPE: 3)

1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery

2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery

4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery

10 Mins CD @ Easy Pace (RPE: 3)

Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.

6 x 4 Mins

LOAD: 250

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
x 6

10 Mins CD @ Easy Pace (RPE: 3)

Try and dial in your 5k pace here. I see a lot of runners going off too quick in the first few reps. So keep an eye on your pace, as those early reps should feel strong. It’s towards the end you’ll need to dig deep to maintain the pace. Let’s do this 💪

12 x 400 Metre Reps

LOAD: 250

2km WU @ Easy Pace (RPE: 2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 12

2km CD @ Easy Pace (RPE: 3)

Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. You got this 💪

6 x 800 Metre Reps

LOAD: 250

2km WU @ Easy Pace (RPE: 3)

800 Metre Intervals @ 3K Pace (RPE: 8)
2 Min Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run just under 5k pace. Ideally done on a track. You’ll be working hard here but it’s important to try and hit your target times to make the desired improvement.

8 x 3 Mins

LOAD: 250

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins @ 5k Pace (RPE:8)
90 Seconds Recovery
x 8

10 Mins CD @ Easy Pace (RPE: 3)

A really good session and chance to see if you can push the pace and hit 5k pace or a little under. This will test both your speed and endurance. The challenge is made tougher by slightly shorter recoveries.

5k Time Trial

LOAD: 250

2km WU @ Easy Pace (RPE: 2)

5k @ 5K Pace (RPE: 6-9)

2km CD @ Easy Pace (RPE: 3)

Sometimes it’s good to do a 5k time trial in training just to see where the fitness is at. Parkrun is a good alternative but I appreciate that’s not an option for everyone.

parkrun

LOAD: 250

15 Mins WU @ Easy Pace (RPE: 3)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

8 x 400s & 200s

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 8

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

4 x 1km

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 Mins Recovery
x 4

2km CD @ Easy Pace (RPE: 3)

Kilometre reps are one of the simplest yet most effective training sessions for improving your races times. They provide the opportunity to get used to running at goal pace whilst not over training. Finding a flat route with no interruptions is important.

8 x 2 Mins & 1 Mins

LOAD: 260

10 Mins WU @ Easy Pace (RPE: 3)

8 x 2 Mins @ 3K Pace (RPE: 8)
90 Second Recovery

8 x 1 Min @ <3K Pace (RPE: 9)
60 Second Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A great 5k session to improve speed. Don’t got off too quick, so focus on your pace in those first few reps, then you’ll get an idea of how far you can run each rep. From there you can then pick up the pace and cadence for the 1 minute reps.

5 x 1km

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

1km @ 5k Pace (RPE: 8)
2 minutes recovery
x5

2km CD @ Easy Pace (RPE: 3)

Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.

24 x 200 Metres

LOAD: 280

2km WU @ Easy Pace (RPE: 3)

200 Metres @ Target Times (RPE: 9)
60 Sec Recovery
x 24

2km CD @ Easy Pace (RPE: 3)

A real opportunity to work on both speed and good running economy. Train faster to race faster.

8-6-6-4-4

LOAD: 280

10 Mins WU @Easy Pace (RPE: 3)

8 Mins @ 10km Pace (RPE: 7)
2 Mins Recovery

6 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery
x 2

4 Mins @ 5km Pace (RPE: 8)
2 Mins Recovery
x 2

10 Mins CU @Easy Pace (RPE: 3)

Big session this so start off at 10k pace and then look to hit 5k pace for the last 4 reps. Always focus on running tall and staying relaxed.

8 Mins & 60s

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

8 Mins @ 5K Pace (RPE: 7)
3 Mins Recovery

8 x 60s @ Under 3km Pace (RPE: 9)
60 Second Recoveries

2 Mins Recovery

8 Mins @ 5K Pace (RPE: 8-9)
3 Mins Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A tough 5k session and the challenge is to see if you can hold your 5k pace in the 2nd 8 min rep when the legs are tired and you’re feeling fatigued.

4-6-8-6-4 Pyramid

LOAD: 280

10 Mins WU @ Easy Pace (RPE: 3)

4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery

6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery

8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery

6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery

4 mins @ 5K Pace (RPE: 8)
2 Min Recovery

10 Mins CD @ Easy Pace (RPE: 3)

A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.

1600/800/400

1 x 1600m @ 10k Pace
2 Mins Recovery

2 x 800 @ 5K Pace
90 Second Recovery

4 x 400m @ 3K Pace
90 Second Recovery

A good intervals session this one to push the pace. Start off steady and get quicker as the reps get shorter.

800s/400s/200s

LOAD: 300

2km WU @ Easy Pace (RPE: 3)

4 x 800 metres @ Target Pace (RPE: 8)
120 Seconds Recovery

4 x 400 metres @ Target Pace (RPE: 9)
90 Seconds Recovery

4 x 200 metres @ Target Pace (RPE: 9)
60 Seconds Recovery

2km CD @ Easy Pace (RPE: 3)

Try and hit those target paces if you can. Don’t go off to quick otherwise you’ll burnout. Pick up the pace as the reps get shorter. Great session this. Go smash it.

6 x 1km Reps (5k)

LOAD: 300

2km WU @ Easy Pace (RPE: 2)

6 x 1km @ 5K Pace (RPE: 8)
2 Minute Recoveries

2km CD @ Easy Pace (RPE: 3)

A simple effective session for runners striving for a 5K PB. Focus on trying to hit goal pace.

10 x 400s & 200s

LOAD: 310

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 10

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 10

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

8 x 800 Metre Reps

LOAD: 320

2km WU @ Easy Pace (RPE: 3)

800 Metre Intervals @ 3K Pace (RPE: 8)
2 Min Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A good opportunity to run just under 5k pace. Ideally done on a track. You’ll be working hard here but it’s important to try and hit your target times to make the desired improvement.

16 x 400 Metre Reps

LOAD: 350

2km WU @ Easy Pace (RPE: 3)

400 metres @ Target Time (RPE: 9)
90 Seconds Recovery
x 16

2km CD @ Easy Pace (RPE: 3)

Super simple session. Run faster in training to improve your 5K time. Work hard to hit those target times. Best done on a running track.

5 x 1 Mile Reps

LOAD: 360

1.25 Mile WU @ Easy Pace (RPE: 3)

1 Mile Reps @ 5 Mile Pace (RPE: 8)
3 Mins Recovery
x 5

1.25 Mile CD @ Easy Pace (RPE: 3)

A challenging session as holding goal pace for 1 mile can be tough, but it builds up your endurance and mental strength.