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
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.
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.
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.
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.
Recoveries: 120 Seconds
A really good session if working towards a 10k or even a half marathon to work on speed endurance. This will be tough, but dig deep and focus on staying relaxed, running with good form and hitting those pace targets. You got this.
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.
A good long run progressive session that could also be combined nicely with parkrun. Dig deep in that last 5k 💪
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.
A really good session to keep your 2 hour long run varied. Ideal both for those of you training for a marathon or half. Enjoy.
Recoveries – Take a 3 min recovery walk between reps.
Another good half marathon session to practice race pace. Breaking it down into smaller reps can make it more manageable and ensure it’s easy to stick to goal pace. You got this 💪
A big half marathon session for anyone looking to run around 2-2:30 for your half. If you can do 90 mins at target pace in training then you are well set to run an excellent race in a few weeks time. The first 30 mins should feel controlled and relatively comfortable., the 2nd will be tough, the third you’ll be working much harder. But you got this. It’s that last 30 mins where the magic happens and your fitness improves.
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.
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.
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.
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.
Should feel relatively comfortable this, but always good to get some extra miles in at goal pace.
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.
20 Mins @ Easy Pace (RPE: 3)
Start off slowly, don’t worry about pace. Just tick off those minutes and run with a smile 😁
“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.
