100 metre reps
45-60 second recovery
A staple part of all Team Orange plans. All the top runners do them. A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run.
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
100 metre reps
45-60 second recovery
30 Seconds @ Under 1k Pace
30 Seconds @ Easy Pace
x20
1 x 30 Second Hill Rep
60 Second Recovery
x 20
1 x 30 Secs Steps
60 Secs Recovery
x 20
2 x 90 Seconds
4 x 60 Seconds
4 x 30 Seconds
4 x 15 Seconds
Recovery jog, same time as reps!!
1 x 60 Seconds
60 Seconds Recovery
Repeat x 20
200 Metre Reps @ Target Pace
60 Sec Recovery
12-25 Reps
1 x 400 Metres
90 Seconds Recovery
4-8 Reps
1 x 200 Metres
60 Seconds Recovery
4-8 Reps
1 x 400 metres
90 Seconds Recovery
See Notes for Reps
800 Metre Intervals @ Target Time
2 Min Recovery
4 x 1km Reps @ 5k Pace
2 Mins Recovery
6 x 4 Mins @ 5K Pace
2 Min Recovery
1 x 8 minute @ 5k Pace (3 mins recovery)
2 x 4 mins @ 5k Pace (2 min)
4 x 2 mins @ 5k Pace (90 sec)
2 Mins @ 5k Pace (60s)
4 Mins @ 5k Pace (90s)
6 Mins @ 10k Pace (120s)
6 Mins @ 10k Pace (120s)
6 Mins @ 10k Pace (120s)
4 Mins @ 5k Pace (90s)
2 Mins @ 5k Pace
(Recoveries)
4 x 5 Minute Reps @ 5K Pace
2 Minute Recovery
16-28 Mins Intervals
Reps determined by the roll of the die
5 x 1km @ 5k Pace
2 minutes recovery
5 x 4 Mins @ 5K Pace
2 Min Recovery
1 x 4 min @ 5k Pace (2 min recovery)
2 x 3 mins @ 3K Pace (90 sec)
3 x 2 mins @ 1k Pace (90 sec)
4 x 1 min @ All In Pace (60 sec)
10 x 2 mins @ 3k Pace
60 Second Recovery
10 Mins @ HM Pace (3 mins)
3 x 800m @ 10K Pace (90 secs)
3 x 800m @ 5K Pace (90 secs)
10 Mins @ HM Pace (3 mins)
1 Mile @ 10k Pace (3 mins)
8 x 60 Secs @ 5k Pace (60s)
1 Mile @ 10K Pace
2km @ 10K Pace (3 mins)
5 x 400m @ 3k Pace (60s)
(4 mins)
x 2
Pyramid Hill Reps
See Coach Notes for specifics
4 Mins @ 5K Pace
6 Mins @ 5K Pace
8 Mins @ 10K Pace
6 Mins @ 5K Pace
4 mins @ 5K Pace
2 Min Recoveries
1km @ 5K (or 10k) Pace
2 Minute Recovery
x6
1km @ 10k Pace
2 mins recovery
x 7
1km @ 10k Pace
1km @ Marathon Pace
x 5
1km @ 10k Pace
2 mins Recovery
x 8
1 x 2km @ 10K Pace
1km @ Easy Pace
x 4
1km @ 10K Pace
2 min Recovery
x 9
1km @ 10k Pace
2 minute recovery
x 10
1 x 2km @ 10k Pace
1km @ Easy Pace
x5
1 Mile Reps @ Target Pace
3 Mins Recovery
See Coach notes for reps!!
1 Mile @ Easy Pace
4 Miles @ HM Pace
1 Mile @ Easy Pace
3 Miles @ HM Pace
1 Mile @ Easy Pace
2 Miles @ HM Pace
1 Mile @ Easy Pace
2k @ Easy Pace
5k (3 miles) @ Marathon Pace
5k (3 miles) @ Half Marathon Pace
2k @ Easy Pace
2 Miles @ Goal Pace
2-3 mins rest or 1 Mile @ Easy Pace
x 5
65 Mins @ Easy Pace
55 Mins (approx) @ Goal Pace
1 Mile @ Goal Pace
1 Mile @ Easy Pace
x 5
1km @ 0:10 below goal pace
1km @ 0:10 above goal pace
x 6
4 Miles @ Goal Pace
1 Mile @ Easy Pace
3 Miles @ Goal Pace
1 Mile @ Easy Pace
2 Miles @ Goal Pace
1 Mile @ Easy Pace
1 Mile @ Goal Pace
10 x 1 Mile @ Goal Pace
2-3 mins recovery walk/jog
4 Km @ Goal Pace
1 Km @ Easy Pace
3 Km @ Goal Pace
1 Km @ Easy Pace
2 Km @ Goal Pace
1 Km @ Easy Pace
1 Km @ Goal Pace
3 Miles @ HM Pace
1 Mile @ Easy Pace
2 Miles @ HM Pace
1 Mile @ Easy Jog
1 Mile @ HM Pace
4 x 2 Miles @ Goal Pace
1 Mile @ Easy Pace between Reps
3 Miles @ Goal Pace
1 Mile @ Easy Pace
x 3
5km @ Goal Pace
1km @ Easy Pace
4km @ Goal Pace
1km @ Easy Pace
3km @ Goal Pace
1km @ Easy Pace
2km @ Goal Pace
1km @ Easy Pace
1km @ Goal Pace
15 x 1km Reps @ Goal Pace
120 Seconds Recovery
1 Mile @ Easy Pace
1 Mile @ Goal Pace
x 5
15 Miles @ Easy Pace
2k @ Easy Pace
5k (3 miles) @ Marathon Pace
5k (3 miles) @ Half Marathon Pace
2k @ Easy Pace
5km @ Marathon Pace
1km @ Easy Pace
5km @ Marathon Pace
1km @ Easy Pace
5km @ Marathon Pace
1km @ Easy Pace
5km @ Marathon Pace
6km at Marathon Goal Pace
1km Easy
5km at Marathon Goal Pace
1km Easy
4km at Marathon Goal Pace
1km Easy
3km at Marathon Goal Pace
1km Easy
2km at Marathon Goal Pace
1km Easy
1km at Marathon Goal Pace
130 Mins Easy
140 Mins Easy
150 Mins @ Easy Pace
160 Mins Easy
170 Mins Easy Pace
180 Mins Easy (it won’t all be easy 🙄)
200 Mins Running
210 Mins Easy (it won’t all be easy 🙄)
240 Mins – Easy Pace
1 Mile Easy
1 Mile at Goal Pace
x 7
1 Mile Slightly Quicker than Goal Pace
1 Mile Slightly Slower than Goal Pace
x 7
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