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 >>>

6 x 400 Metres

17 POINTS

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.

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

30 POINTS

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.

3 x 1km, 4 x 400s/200s

29 POINTS

Recoveries:
1km Reps – 2 Mins
400 Metre Reps – 90s
200 Metre Reps – 60s

New session. A good chance to work on a variety of paces and pick up the speed as the session goes on. Try and hit those targets on the dashboard if you can. Bear in mind this could take up to 50 mins so just get your timings right so you don’t run out of time if doing this on the track.

Hills Pyramid

28 POINTS

This session should last 40 minutes. Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

So you might reach lamppost 12 in 20 mins, then next rep will be to lamppost 11, then 10, then 9 and so on, eventually returning to 1.

Use the downhill as your recovery. You should be working at an RPE of 8 up the hill, and a 3 downhill.

A tough session so important to pace yourself well. If you really want to make it challenge, push the pace downhill as well.

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 >>>

5km/2x1km/5km HM

43 POINTS

*Recoveries: 3 Mins After the 5km Rep
2 Mins after the 1km Reps

The key to this session are the 2 x 5km at half marathon pace and appreciating how different the pace feels at the start of a race compared to the end. That first 5km rep when fresh should feel relatively comfortable. But the last one, because of the quicker reps in between is going to feel very tough. Don’t worry so much if the 10k pace is a little off, but work hard on those reps.

4 x 2km

30 POINTS

*Recoveries: 2 Mins in between Reps.

A really good half marathon session. Likely to happen quite early in your plan as only 8km at goal pace. Work hard and enjoy.

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!!

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

“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.

30 Mins

9 POINTS

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