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 >>>

800×2 400×3 200×3

21 POINTS

2km WU @ Easy Pace (RPE: 3)

800 Meters @ Target Time (RPE: 9)
120 Seconds Recovery
x 2

400 Meters @ Target Time (RPE: 9)
90 Seconds Recovery
x 3

200 Meters @ Target Time (RPE: 9)
60 Seconds Recovery
x 3

2km CD @ Easy Pace (RPE: 3)

A decent speed session Work hard and take this opportunity to improve your fitness. Go get ’em.

4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU @ Easy Pace RPE: 3
4 Mins @ 5K Pace RPE: 8 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
2 Mins @ 3K Pace RPE: 9 (90s)
1 Min @ 3K Pace RPE: 9 (60s)
1 Min @ 3K Pace RPE: 9 (60s)
2 Mins @ 3K Pace RPE: 9 (90s)
3 Mins @ 5K Pace RPE: 8 (90s)
4 Mins @ 5K Pace RPE: 8 (90s)
10 Mins CD @ Easy Pace RPE: 3

Really push that pace here, especially on the 2s and 1s. A chance to really improve your pace and bring that 5k time down. Let’s do this!

7-5-4-3-2-1 Mins

23 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

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

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

4 Mins @ 3K Pace (RPE: 9)
120 Seconds Recovery

3 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

2 Mins @ 3K Pace (RPE: 9)
90 Seconds Recovery

1 Min @ 3K Pace (RPE: 9)

10 Mins CD @ Easy Pace (RPE: 3)

A nice progression speed session. Start of at 5k pace for the first 2 reps then look to crank it up and finish off really strongly. Go smash it! You got this.

5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU @ Easy Pace RPE: 3
5 Mins @ 5k Pace RPE: 8 (120 Secs)
5 Mins @ 5k Pace RPE: 8 (120s)
3 Mins @ 3K Pace RPE: 8 (90s)
3 Mins @ 3K Pace RPE: 8 (90s)
2 Mins @ <3K Pace RPE: 9 (90s)
1 Min @ <3K Pace RPE: 9 (90s)
10 Mins CD @ Easy Pace RPE: 3

A good speed session and a chance to increase pace as the reps get shorter. Work hard and enjoy!

10K SESSIONS - VIEW ALL >>>

5km x3 Progression

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 💪

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.

1km & 200s x 5

25 POINTS

2km WU @ Easy Pace (RPE: 3)

1km @ 10K Pace (RPE: 7)
200 Metres @ 3K Pace (RPE: 8)
120 Second Recovery
x 5

2km CD @ Easy Pace (RPE: 3)

Another TRC inspired running channel which apparently was the reason one of their presenters got their marathon time down from 3:40 to sub 3:00 🤔 Hopefully it has the same effect for you.

Progression Run

26 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 >>>

2 x 4km @ HM Pace

33 POINTS

2km WU @ Easy Pace RPE: 3
4km @ HM Pace RPE: 6 (3 Mins)
4km @ HM Pace RPE: 6 (3 Mins)
2km CD @ Easy Pace RPE: 3

A pretty standard HM session, good to practice race pace without pushing too hard.

20 Minute Tempo

18 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!!

30 Min Tempo (HM)

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Mins @ HM Pace (RPE: 6)

10 Mins CD @ Easy Pace (RPE: 3)

A good opportunity to practice your half marathon goal pace during a midweek tempo run. Factor in hills and weather, which may effect pace, in which case nail the right RPE.

Half Taper Session

25 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery

5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries

2km CD @ Easy Pace (RPE: 3)

A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.

MARATHON SESSIONS - VIEW ALL >>>

30 Mins @ MP

17 POINTS

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

25 Mins (MP)

18 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

25 Minutes @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

Sometimes a short session at marathon pace is good. Possibly at parkrun?

40 Mins (MP)

26 POINTS

10 Mins @ Easy Pace (RPE: 3)

40 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.

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.

EASY & LONG RUN SESSIONS - VIEW ALL >>>

15 Mins Easy

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.

20 Mins

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 😁

Easy parkrun

9 POINTS

parkrun @ Easy Pace (RPE: 3)

Always nice to be involved in parkrun but some weeks it’s best to run it easy. Try not to get caught up and run too fast.

30 Mins 🏃‍♀️

9 POINTS

30 Mins @ Easy Pace RPE: 3

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