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 >>>

5-5-5-2-2-2-2-2

27 POINTS

*Recoveries:
120 Seconds for the 5 Mins Reps.
90 Seconds for the 2 Min Reps.

A good session to start off with your 5k pace and then pick up the speed as we move into the shorter reps. See if you can finish with your fastest lap in that final rep!!

100-200-400-800×3

26 POINTS

Recoveries: 
100 & 200m: 60 Seconds
400m: 90 Seconds
800m: 120 Seconds

A good session to do on the track. Really work hard during these reps to try and hit those targets. To get faster over 5k we need to train quicker in sessions like this. Perhaps start at the first bend so the 400s & 800s will begin at the start line. Go get ’em!!

5-5-10×1-5-5

30 POINTS

10 Mins WU @ Easy Pace RPE: 3

5 Mins @ 10K Pace RPE: 7 (120 Seconds Recovery)
5 Mins @ 5K Pace RPE: 8 (120s)
10 x 1 Mins @ 3K Pace RPE: 9 (60s)
5 Mins @ 10k Pace RPE: 7 (120s)
5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Another big session here. This is where the magic happens, work hard, hit those paces and you’re going to make some serious gains.

800-400-200 x 3

25 POINTS

2km WU @ Easy Pace RPE: 3

800m @ Target Time RPE: 8 (120s Recovery)
400m @ Target Time RPE 9 (90s)
200m @ Target Time RPE 9
Repeat x 3 (120s Recovery between Sets)

2km CD @ Easy Pace RPE: 3

Chase those target times. You’ll be working hard here from the word go!! You got this. Make it count.

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 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.

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.

HALF MARATHON SESSIONS - VIEW ALL >>>

5K Easy/HM/Marathon Pace

38 POINTS

A really solid session going through the gears. Work hard to hit those paces, especially that last 5km where the RPE will be creeping up towards 7, maybe even 8. You got this!! Enjoy.

7km Half Marathon Progression

52 POINTS

7km @ Easy Pace (RPE: 3)
7km @ Marathon Pace (RPE: 5)
7km @ Half Marathon Pace (RPE: 6)

A really good half marathon session. Slowly increasing the pace and finishing at goal pace on tired legs. Those last 7km should be tough but keep working hard to maintain that pace. You got this!!

HM/Marathon 5 Mile Tempo

27 POINTS

1.25 Mile WU @ Easy Pace RPE: 3

1 Mile @ Half Marathon Pace RPE: 6
1 Mile @ Marathon Pace RPE: 5
1 Mile @ Half Marathon Pace RPE: 6
1 Mile @ Marathon Pace RPE: 5
1 Mile @ Half Marathon Pace RPE: 6

1.25 Mile CD @ Easy Pace RPE: 3

A good session to appreciate the difference between the two paces and keep things rolling nicely. Work hard, smile and enjoy!

5 Mile Tempo

29 POINTS

1 Mile WU @ Easy Pace RPE: 3
5 Miles @ HM Pace RPE: 6
1 Mile CD @ Easy Pace RPE: 3

Sometimes simple is the best. Dial in to that Half Marathon pace. Try not to rely on your watch too much and feel if your pace changes.

MARATHON SESSIONS - VIEW ALL >>>

16km @ Marathon Pace

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.

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.

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)

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

30 Mins 🏃‍♀️

9 POINTS

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