TRAINING SESSIONS

Welcome to the PB Runner training sessions library. I’m sharing these sessions for free so those runners who can’t afford a coach or don’t need that extra accountability can still enjoy their running by adding more variety to their training.

My goal as a coach is to try and select the correct sessions on each day, for all of my runners. A nigh on impossible task, but with feedback between myself, and the runner, for every session completed, it allows me to constantly update the training plans. This increases both the enjoyment factor for the runner and helps on the journey to achieve their goals.

Every runners plan will have slightly different sessions depending on their goal, but also what aspects of their running they are trying to improve. 

The information in orange text highlights the effort level required to complete the run and the total time needed to finish the entire session (including warm up and cool down).

COACH SIMON

5K SESSIONS - VIEW ALL >>>

31pts | 8-3-3-2-3-3-8 Mins

31 POINTS

Recoveries: 
8 Mins – 120 Seconds
3 Mins & 2 Mins – 90 Seconds

Tough session this and the idea is to try and keep those 8 minute reps consistently at 5k pace. The first one will feel comfortable, but the last one will feel like hell. The middle part of the session is to inject some speed in the legs and induce fatigue and possibly some lactic, so you have to work hard in that final rep.

31pts | 6-4-3-2-2-3-4-6 Mins

31 POINTS

Recoveries:

6 Mins (2 mins Recovery)
4 Mins (90 Seconds)
3 Mins (90 Seconds)
2 Mins (75 Seconds)

A big 5k session that can be done at the track or sol. Start off at 5k pace, then pick up the speed for the shorter reps (3-2-2-3) and then really dig deep in those final 10 mins to maintain 5k pace.

 

17pts | 6 x 400

17 POINTS

Recoveries: 90s – 120s (should roughly match the time it takes to do the 400 metre rep)

Adding to the distance again to improve the speed endurance. Don’t worry if the pace drops a little. In fact I would encourage that here to ensure you keep the speed consistent for the whole rep. Dig deep. These sessions are tough but it’s where our fitness improves and the real magic happens.

30pts | 5-4-3-2-1-1-2-3-4-5 Mins

30 POINTS

Recoveries:
5 & 4 Mins (120s)
3 & 2 Mins (90s)
1 Min (60s)

A really good session to practice 5k pace but then also get some speed into the legs. The real challenge will be holding 5k pace in the last 2 reps and that’s when we replicate what it feels like to have to dig deep late in a 5k race.

10K SESSIONS - VIEW ALL >>>

24pts | 10K Taper Session

24 POINTS

Recoveries: 2 Mins after the 1km Reps
90 Seconds after the 400 metre Reps

This is a great session to sharpen up your 10k pace and include a bit of speed work on the week of a 10k race. It’s light enough in that it should tire you out too much for race day, but give you confidence you can hit your pace later in the week. Good luck. Enjoy. Don’t try and run faster than your 10k pace though.

40pts | 5km x3 Progression (10k)

40 POINTS

5km  @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 5)
5km @ 10K Pace (RPE: 7)
2km CD @ Easy Pace (RPE: 3)

A good long run progressive session that could also be combined nicely with parkrun. Dig deep in that last 5k 💪

24pts | Progression Run (KM)

24 POINTS

2 Km WU @ Easy Pace (RPE: 3)

1 Km @ Marathon Pace (RPE: 5)
1 Km @ Half Marathon Pace (RPE: 6)
1 Km @ 10 Mile Pace (RPE: 6)
1 Km @ 10K Pace (RPE: 7)
1 Km @ 5K Pace (RPE: 8)
1 Km @ 3K Pace (RPE: 9)

2 Km CD @ Easy Pace (RPE: 3)

A challenging but rewarding session where you can experience what it feels like to run at different paces.

30pts | 1km & 200s x 6

30 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 6

2km CD @ Easy Pace (RPE: 3)

I love this session. It’s very challenging. To clarify it’s reps of 1200 metres with the last 200 metres at a quicker pace. If you get the pace right for the 1k part of the rep, there should be a little bit of energy left to increase the speed for 200 metres at the end. You’ll be working really hard at that point. Enjoy. You Got This.

HALF MARATHON SESSIONS - VIEW ALL >>>

57pts | 25-20-15-10 @ HM Pace

57 POINTS

Total running time of 1:45, so a good replacement for a weekend long run. Slowly adding more time at half marathon pace. This session is ideal for anyone working towards a half marathon time of between 1:50-2:15. If quicker you’ll be better off working to distance. Try and keep a consistent pace and work hard in those last few reps. It won’t be easy towards the end.

54pts | 4 x 20 Mins @ HM Pace

54 POINTS

*Recoveries: 3 Mins between reps

An excellent session to dial in HM pace. Best suited to those running their half marathons in 2 hours or above. Anything less and focus on distance (4 x 2 miles) rather than time.

Half – 27pts – 7k HM Tempo

27 POINTS

Pretty simple Half Marathon session. Just a chance to dial in that race pace again and for 7km it should feel comfortable. Don’t go faster because you can, that’s not the point of this session. Enjoy.

43pts | 5km/2x1km/5km (HM)

43 POINTS

*Recoveries: 3 Mins After the 5km Rep
2 Mins after the 1km Reps

The key to this session are the 2 x 5km at half marathon pace and appreciating how different the pace feels at the start of a race compared to the end. That first 5km rep when fresh should feel relatively comfortable. But the last one, because of the quicker reps in between is going to feel very tough. Don’t worry so much if the 10k pace is a little off, but work hard on those reps.

MARATHON SESSIONS - VIEW ALL >>>

47pts | Marathon/Half 8-4-4 x 4

47 POINTS

Only repeat the 8-4-4 section of this run, not the 30 mins WU. In total this is 2 hours of running and adds some nice variety to a normal Sunday long run. Probably easier done solo or in a small group. To keep the paces consistent a flatter route would be more beneficial.

55pts | 8km-3km-8km (M)

55 POINTS

By adding in some quicker pace kms in the middle we induce fatigue. So the first 8km at marathon pace should feel comfortable, but then once we’ve hit the half marathon pace we will then be working harder to maintain MP for the 2nd block. An ultimately that’s what will happen on race day. The same pace, but different RPE’s and this session trains us for that. Enjoy. You got this.

46pts | 16k Tempo (M)

46 POINTS

2km WU @ Easy Pace RPE: 3
16km @ Marathon Pace RPE: 5
2km CD @ Easy Pace RPE: 3

A good chance to get some decent mileage in at target marathon pace!! Keep it smooth.

21pts | 30 Mins Tempo (M)

21 POINTS

Should feel relatively comfortable this, but always good to get some extra miles in at goal pace.

EASY & LONG RUN SESSIONS - VIEW ALL >>>

4.5pts | 15 Mins Run

4.5 POINTS

15 Mins @ Easy Pace (RPE: 3)

Starting off slowly is a good way to approach running. Don’t worry about your pace here, run for 15 minutes and it’s job done. Split it up into sections (3 x 5 mins if need be) with a short walk recovery (30-60s) in between.

6pts | 20 Mins Run

6 POINTS

20 Mins @ Easy Pace (RPE: 3)

Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁

9pts | Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

9pts | 30 Mins Run

9 POINTS

Nice and easy. Smile, relax and enjoy. Love life!