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 >>>

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.

8 x 400 Metre Reps

20 POINTS

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!!

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.

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!!

30 Min Tempo (HM)

22 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.

MARATHON SESSIONS - VIEW ALL >>>

The Amble

74 POINTS

Up to 40km @ Easy Pace (RPE: 3)

Love this. Around 40km from Ditchling Beacon to Hampden Park on the South Downs Way. Well signposted. Depending on where you’re at with your training this is most likely to be a walk/run, especially up some of the hills. If you do struggle just hop on the bus for a leg.

23K @ Marathon Pace

70 POINTS

2km WU @ Easy Pace (RPE: 2)

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

2km CD @ Easy Pace (RPE: 3)

Big session!!

Goodwood Marathon

105 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

26.2 Miles @ Marathon Pace (RPE: 3-8)

A regular event held at Goodwood Motor circuit. Over 11 laps in total. As with any race of this distance getting your pace right early on is key. Also stick to the inside of the track as you’ll run a shorter distance then.

2 x 30 Mins Marathon Pace

45 POINTS

30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 4)
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 5)

Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.

EASY & LONG RUN SESSIONS - VIEW ALL >>>

Bimble💙 & Strides

20 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

8 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

8 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.

75 Mins Easy

24 POINTS

75 Mins @ Easy Pace (RPE: 3)

10 x 30 Second Strides (RPE: 9)
60 Second Recoveries

Nice and easy!! Why 75 mins and not 60? To hit that training load target and ensure your plan is as consistent, week in week out as possible, to reduce that risk of injury. Strides super important here. So 90 mins needed to complete all of this session.