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 >>>

Dover Intervals

40 POINTS

4 Miles WU @ Easy Pace (RPE: 3)

Intervals as per group (RPE: 8)

3-4 Miles CD @ Easy Pace (RPE: 3)

With your extended warm and cool down this currently earns 40 training pts. If anything does change (shorter WU, less intense session), let me know and I can tweak one of the other runs later in the week.

Parkrun 1st Half Challenge

16 POINTS

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.

12 x 200 Metres

17 POINTS

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

18 POINTS

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.

10K SESSIONS - VIEW ALL >>>

6-6-6-4-4-4

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

6 Mins @ 10K Pace (RPE: 7)
2 Mins Recovery
x 3

4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 3

10 Mins CD @ Easy Pace (RPE: 3)

A good session if running in a group with an upcoming 10k. Teaches you to start off at goal pace and finish strongly.

Barry Richards 10K

45 POINTS

2km WU @ Easy Pace (RPE: 3)
4-8 Strides x 100 Metres (RPE: 8)

10K @ 10K Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

An excellent opportunity to run a fast 10K. As with any 10k, be sure not to go off too fast, lots of the other runners will be, so settle into your target pace early on and then really dig deep after the turnaround.

Progression Run (KM)

25 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.

Progression Run

25 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ Marathon Pace (RPE: 4)
1 Mile @ Half Marathon Pace (RPE: 6)
1 Mile @ 10K Pace (RPE: 7)
1 Mile @ 5K Pace (RPE: 9)

1 Mile CD @ Easy Pace (RPE: 3)

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

HALF MARATHON SESSIONS - VIEW ALL >>>

3 x 10 Mins @ HM Pace

26 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

10 Mins @ HM Pace (RPE: 6)
5 Mins @ Easy Pace (RPE: 3)
x 3

10 Mins CD @ Easy Pace (RPE: 3)

Super simple session and a chance to get some half marathon paced miles in, but not overdo it.

4 x 3km

45 POINTS

2km WU @ Easy Pace (RPE: 3)

3km @ HM Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
x 4

2km CD @ Easy Pace (RPE: 3)

Go smash this one!!! A chance to get comfortable running at your target half marathon pace. Try not to go too fast in the early reps when it feels fairly easy.

12 Mins & 2 Mins (HM)

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

12 Mins @ HM Pace (RPE: 6)
2 Mins Recovery

5 x 2 Mins @ 5K Pace (RPE: 8)
60 Second Recoveries 

12 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good speed session to practice some half marathon pace!

20 Minute Tempo

15 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

20 Minutes @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 2)

Just a nice short burst of half marathon pace!!

MARATHON SESSIONS - VIEW ALL >>>

50 Mins (MP)

25 POINTS

10 Mins @ Easy Pace (RPE: 3)

50 Mins @ Marathon Pace (RPE: 5)

10 Mins @ Easy Pace (RPE: 3)

Just an opportunity to get some more miles in at marathon pace and really dial those splits in.

23K @ Marathon Pace

64 POINTS

2km WU @ Easy Pace (RPE: 2)

23Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Big session!!

16 Miles

69 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

16 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)

Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.

26K @ Marathon Pace

71 POINTS

2km WU @ Easy Pace (RPE: 2)

26Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.

EASY & LONG RUN SESSIONS - VIEW ALL >>>

60 Mins Easy

18 POINTS

60 Mins @ Easy Pace (RPE: 3)

Keep that RPE down. You want to be able to run and chat, speaking of which, joining a group can add to the enjoyment here.

Bimble💙 & Strides

22 POINTS

60 Mins @ Bimble Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load. Don’t forget those strides as well (if highlighted)

40 Mins & Strides

16 POINTS

40 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Keep the 40 mins easy and don’t forget those strides. Without them you won’t improve and will full short of your weekly targets.

40 Min Easy

12 POINTS

40 Mins @ Easy Pace (RPE: 3)

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.