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
10 Mins WU @ Easy Pace (RPE: 3)
30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 4)
x20
10 Mins CD @ Easy Pace (RPE: 3)
A good opportunity to work on your speed. Jog the recoveries easy, push hard on the 30 second reps. A nice quick session.
10 Mins WU @ Easy Pace (RPE: 3)
1 x 60 Seconds @ <3K Pace (RPE: 8-9)
60 Seconds Recovery
x 20
10 Mins CD @ Easy Pace (RPE: 3)
Try not to go off too fast. You’ll know the pace and effort level is right if the last 15 secs of each rep feel really challenging.
100 metres @ Target Pace (RPE: 9)
45-60 second recovery
A chance to really focus on exaggerating perfect running form. Best done before a session or after an easy run. Not a sprint. CLICK HERE for more details.
2km WU @ Easy Pace (RPE: 3)
200 Metres @ Target Times (RPE: 8-9)
60 Sec Recovery
2km CD @ Easy Pace (RPE: 3)
A real opportunity to work on both speed and good running economy. Train faster to race faster.
1 x 400 metres @ Target Time (RPE: 8)
90 Seconds Recovery
See Notes for Reps
Super simple session. Run faster in training to improve your 5K time. Reps should be determined by your experience. Start of low and gradually build.
2km WU @ Easy Pace (RPE: 3)
400 Metres @ Target Pace (RPE: 7)
90 Seconds Recovery
200 Metres @ Target Pace (RPE: 8)
60 Seconds Recovery
4-8 Reps (See Coach Notes)
2km CD @ Easy Pace (RPE: 3)
If you’re new to speed work start off with 4 reps and slowly add to that as the weeks progress.
2 mins @ 3k Pace (RPE: 8)
90 Second Recovery
x 10
Looking to get faster and improve your 5k time. Then doing a session like this will really help and short intervals mean you can push the pace and run at a quicker speed.
4 Mins @ 5K Pace (RPE: 7)
120s Recovery
3 Mins @ 5k Pace (RPE: 7)
90s Recovery
2 Mins @ 3K Pace (RPE: 8)
90s Recovery
1 Min @ <3k Pace (RPE: 8)
60s Recovery
30s @ All In Pace (RPE: 9)
60s Recovery
x 2
A good opportunity to work on a variety of paces across varied reps. The shorter the rep, the quicker you go.
4 min @ 5k Pace (RPE: 7)
2 min recovery
2 x 3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
3 x 2 mins @ 1k Pace (RPE: 8)
90 secs recoveries
4 x 1 min @ All In (RPE: 9)
60 sec recoveries
A very popular session with the idea being you get progressively quicker as the reps go on.
8 x 2 Mins @ 5K Pace (RPE: 8)
75 Second Recoveries
8 x 1 Min @ 3K Pace (RPE: 9)
45 Second Recoveries
A great 5k session to improve speed. If you prefer running to distance switch this for 400s and 200s.
1 x 30 Second Hill Rep (RPE: 8)
60 Second Recovery (RPE: 3)
x 20
Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.
60 Secs Uphill (RPE: 7)
90 Secs Recovery
45 Secs Uphill (RPE: 8)
75 Secs Recovery
30 Secs Uphill (RPE: 9)
60 Secs Recovery
x 5
Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.
8 x 2 Mins @ HM Pace (RPE: 8)
3 mins Recovery
Find a gradient not too steep that you can up continuously for 2 mins. Use the downhill as your recovery
10 Second Hill Sprints @ All In Pace (RPE: 9)
60 Seconds Recovery
Similar to strides in that they can help improve your form. Also good to get some speed in the legs and work the anaerobic energy system.
2:15 uphill & 1:45 downhill @ 10K RPE
x 4 (2 min recovery)
1:10 uphill & 0:50 downhill @ 5K RPE
x 4 (60 sec recovery)
Base this session on effort and not pace. It’s difficult to target pace as it will vary depending on the direction you are going (obvs) and the gradient you are tackling.
3-5 Hills
Tackle each hill individually returning to start
Continuous Running (RPE 7-9)
10 Mins WU @ Easy Pace (RPE: 3)
3 Mins Uphill (RPE 7-8)
Downhill recovery jog
x 6
10 Mins CD @ Easy Pace (RPE: 3)
You want to find a hill which is challenging but runnable for 3 minutes. Don’t worry too much about pace, let the elevation dictate the RPE. Good form is imperative here. Run tall.
10 Mins @ Easy Pace (RPE:3)
40 Mins @ HM Pace (RPE: 8)
10 Mins @ Easy Pace (RPE:3)
200 Metres @ Target Pace (RPE: 8)
60 Seconds Recovery
400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
800 Metres @ Target Pace (RPE: 8)
120 Seconds Recovery
1600 Metres @ Target Pace (RPE: 8)
150 Seconds Recovery
800 Metres @ Target Pace (RPE: 8)
120 Seconds Recovery
400 Metres @ Target Pace (RPE: 9)
90 Seconds Recovery
200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
Track pyramid session. A really good session if you have access to the track. Vary your paced depending on the length of the rep!!
3 Mins @ 3k Pace (RPE:8-9)
90 Seconds Recovery
x 8
A really good session and chance to see if you can push the pace a little under 5k speed. This will test both your speed and endurance.
1km @ 5k Pace (RPE: 7-8)
2 Mins Recovery
x 4
Kilometre reps are one of the simplest yet most effective training sessions for improving your races times. They provide the opportunity to get used to running at goal pace whilst not over training. Finding a flat route with no interruptions is important.
4 Mins @ 5K Pace (RPE: 8)
2 Mins Recovery
x 5
Ideally you’re looking to match or beat your current 5k pace. This is a really simple but effective session to perform in pairs or small groups of varied ability. Using time allows for everyone to have the same recovery.
5 Mins @ 5K Pace (RPE: 8)
2 Minute Recovery
x 4
A really simple session aimed at running with a group or in pairs. Aim to match your current 5K pace for the interval sessions. A track, park of promenade are ideal for a session like this where you can run for 5 mins without having to stop.
1km @ 5k Pace (RPE: 7)
2 minutes recovery
x5
Classic session. Super simple. The end result being you have a better understanding of your current time for a 5K. Work hard and ideally finish each rep a few seconds quicker than your current 5k pace.
4 Mins @ 5K Pace (RPE: 7-8)
2 Min Recovery
Repeat x 6
If training with a friend, partner or group, running to time can be more efficient as it allows everyone to have the same amount of recovery. You should be looking to hit your current 5k pace or slightly quicker for the reps.
1 x 8 minute @ 5k Pace (RPE: 8)
3 mins recovery
2 x 4 mins @ 5k Pace (RPE: 8)
2 mins recovery
4 x 2 mins @ 5k Pace (RPE: 8)
90s recovery
Maintaining your current 5k pace will get progressively more challenging as a session unfolds. So breaking it down in this nature should allow you to maintain that pace for the whole session.
4 x 800 metres @ Target Pace (RPE: 7)
120 Seconds Recovery
4 x 400 metres @ Target Pace (RPE: 8)
90 Seconds Recovery
4 x 200 metres @ Target Pace (RPE: 9)
60 Seconds Recovery
Try and hit those target paces. Don’t go off to quick otherwise you’ll burnout. Pick up the pace as the reps get shorter.
800 Metre Intervals @ Target Time
2 Min Recovery
5-8 Reps (See Notes)
A good opportunity to run just under 5k pace. Ideally done on a track. If you are new to interval training start off with 4-5 reps and slowly build up.
4 Mins @ 5K Pace (RPE: 6)
2 Min Recovery
6 Mins @ 5K Pace (RPE: 7)
2 Min Recovery
8 Mins @ 10K Pace (RPE: 7)
3 Min Recovery
6 Mins @ 5K Pace (RPE: 8)
2 Min Recovery
4 mins @ 5K Pace (RPE: 8)
2 Min Recovery
A big training session and it’s likely your pace will drop for the middle 8 min rep, which is fine. Best done on the track or a flat uninterrupted environment.
20-28 mins @ 5K Pace (RPE:8)
Reps & recoveries determined by the roll of the die
Good fun, important to adapt the recovery time based on the length of the rep. Equally drop to 10k pace for any 6 minute reps.
10 Mins WU @ Easy Pace (RPE: 3)
4 Mins @ 10k Pace (RPE: 6)
90 Seconds Recovery
x 5
3 Mins Rest
60 Secs @ <3K Pace (RPE: 8-9)
60 Seconds Recovery
10 Mins CD @ Easy Pace (RPE: 3)
A really good session to work on both your 10k pace and put in some quicker speed work too. Don’t go too fast early in this session.
10 Mins @ HM Pace (RPE: 5)
2 Mins Recovery
3 x 800m @ 10K Pace (RPE: 6)
90s recoveries
3 x 800m @ 5K Pace (RPE: 8)
90s recoveries
10 Mins @ HM Pace (RPE: 7)
A good session to practice some half marathon pace. Try not to do the 800s too fast and then make sure you hit HM pace in that final 10 mins.
1 Mile @ 10k Pace (RPE: 6)
3 Mins Recovery
60 Secs @ 3k Pace (RPE: 8)
60 Secs Recovery
Repeat x 8
1 Mile @ 10K Pace (RPE: 8)
A good 10k session. See if you can run that 2nd mile quicker than the first. Push the pace on the 60s to get more from this session.
2km @ 10K Pace (RPE 6/10)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE 7/10)
60 Sec Recoveries
4 Min Recovery
2km @ 10K Pace (RPE 7/10)
3 Mins Recovery
5 x 400m @ 3k Pace (RPE 8/10)
Great session inspired by the Running Channel. Gets us practicing our 10k goal pace but also incorporates some quicker 400s to include some speed. Enjoy.
2 Mins @ 5k Pace (RPE: 6)
60s Recovery
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
6 Mins @ 10k Pace (RPE: 7)
120s Recovery
x 3
4 Mins @ 5k Pace (RPE: 8)
120s Recovery
2 Mins @ 5k Pace (RPE: 8)
60s Recovery
Build up to a long interval session like this. Good to practice a variety of paces and dig deep during those longer middle reps.
Pyramid Hill Reps
See Coach Notes for specifics
Find a challenging hill which reflects your current level of fitness. Either do the hills reps to time 30secs-60secs-90secs etc or use markers such as lampposts. When you reach the top of the pyramid, work your way back down, eg 1-2-3-4-5-4-3-2-1.
1km @ 5K Pace (RPE: 7-8)
2 Minute Recovery
x6
A simple effective session for runners striving for a 5K or 10K PB. Focus on trying to hit goal pace.
1km @ 10k Pace
2 mins recovery
x 7
Progression from shorter 1k rep session. Build up to this slowly. Focus on hitting your goal 10k pace during this session and running with good form.
1km @ 10k Pace (RPE: 7)
1km @ Marathon Pace (RPE: 4)
x 5
A good opportunity to run 10k with half of the session at goal pace. The other half will be around marathon pace. This will build confidence and get you used to running at your goal race pace.
1km @ 10k Pace
2 mins Recovery
x 8
Slowly building the volume of 1km reps so get used to running at your 10k pace. The recoveries should ensure you are able to maintain that pace throughout the session.
2km @ 10K Pace (RPE: 5-8)
1km @ Easy Pace (RPE: 3)
x 4
A good session if you are building towards a 10k PB, the opportunity to run at goal pace for 8km. Should be completed 2-3 weeks out from race day.
1km @ 10K Pace
2 min Recovery
x 9
A continuation of previous 1km rep sessions, slowly adding to the distance and volume you are running for goal pace. If you can hit goal pace for 9km in a session like this it can act as a real confidence booster.
1km @ 10k Pace (RPE: 6-7)
2 minute recovery
x 10
The opportunity to hit your 10k goal time in one session, albeit with rests in between. But this is a really good session for those of you with a specific goal time in mind for 10k.
1 x 2km @ 10k Pace
1km @ Easy Pace
x5
Likely to be one of your last 10k specific training sessions prior to attempting your goal race. This is a tough session but will give you a huge confidence boost if you can hit, or get close to 10k pace a few weeks out from your race.
1 Mile Reps @ Target Pace
3 Mins Recovery
See Coach notes for reps!!
2km Easy WU @ Easy Pace (RPE: 2)
5km @ Half Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 8)
1km @ Easy Pace (RPE: 3)
A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.
9 Miles @ HM Pace
4 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 8)
1 Mile @ Easy Pace (RPE: 3)
A really good half marathon training session to practice that goal pace. It’s good to have variety in your long runs and getting used to hitting that speed you want to achieve on race day is key.
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
A good session to mix up paces. WU & CD very important to slowly build the pace.
2 Miles @ Goal Pace
2-3 mins rest or 1 Mile @ Easy Pace
x 5
63 Mins @ Easy Pace (RPE: 3)
57 Mins @ Marathon Pace (RPE: 5)
Adds a bit of variety to a normal long run. Keep it easy on the way out, pick up the pace on the return. If it’s windy, run downwind on the return.
1 Mile @ Half Marathon Pace (RPE: 5-7)
1 Mile @ Easy Pace (RPE: 3)
x 5
A good session to replace your long run or 10 miler. Each rep will get progressively tougher in terms of RPE. Dig deep in the last few.
1km @ 0:10 below goal pace
1km @ 0:10 above goal pace
x 6
1 Mile WU @ Easy Pace (RPE: 2)
4 Miles @ Marathon Pace (RPE: 3)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 6)
A comfortable long run session for marathon runners. Most likely performed early in your training plan to get comfortable with goal pace.
1 Mile WU @ Easy Pace (RPE: 2)
4 Miles @ Half Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ Half Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 8)
A big session for half marathon runners. Should be completed a few weeks out before your big race. Even though the reps get shorter the volume will make the pace feel harder to hold.
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
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
2 Miles @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ HM Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)
Add some variety to your long runs and ideal if you are training for a specific half marathon time. Practicing goal pace is very important in training.
10K @ Half Marathon Pace (RPE: 7)
This is a half marathon specific session. So a chance to practice goal pace over a shorter distance and get comfortable at that speed.
4 x 2 Miles @ Goal Pace
1 Mile @ Easy Pace between Reps
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Half Marathon Pace (RPE: 8)
1 Mile @ Easy Pace (RPE: 3)
A big half marathon session. Important to find that goal pace in training and not just hope it will magical appear on race day!
5km @ Half Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
4km @ Half Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
3km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)
2km @ Half Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)
1km @ <Half Marathon Pace (RPE: 8)
A great opportunity to practice your goal half marathon pace. Should be a good confidence booster a few weeks out from your goal half.
15 x 1km Reps @ Goal Pace
120 Seconds Recovery
1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Half Marathon Pace (RPE: 5-8)
Repeat x 6
A good chance to get some miles in at goal pace. Adds some variety to your long run as well.
1 Mile @ Easy Pace (RPE: 3-5)
1 Mile @ Marathon Pace (RPE: 5-8)
x 8
A tough session and likely to be a key session in your marathon training block. RPE will creep up as the distance increases. Make sure you fuel well and stay hydrated.
2km Easy WU @ Easy Pace (RPE: 2)
5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
A good session early in a marathon plan to practice running at goal pace. Each 5k block will get progressively harder.
15 Miles @ Easy Pace (RPE: 3-6)
RPE will vary here. The longer the run goes on, the harder it will be to maintain a consistent pace. Keep focusing on good form. Did deep, mentally and physically if it gets tough.
5k @ Marathon Pace (RPE: 4)
5k @ Half Marathon Pace (RPE: 6)
A good session to mix up paces. WU & CD very important to slowly build the pace.
1 Mile WU @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)
3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)
A relatively comfortable marathon session. An early opportunity to get comfortable running at your goal marathon pace.
2km WU @ Easy Pace (RPE:3)
5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
4km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)
3km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)
2km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)
1km @ <Marathon Pace (RPE: 6)
A good session in the middle part of your marathon training plan to get familiar with your goal pace!
5km @ Marathon Pace (RPE:3)
1km @ Easy Pace (RPE: 2)
5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 2)
5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)
5km @ Marathon Pace (RPE:7)
A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.
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 Pace (RPE: 3-5)
Pushing beyond that 2 hour barrier is a good mental win. Important to be fuelling and staying hydrated on these runs.
140 Mins @ Easy Pace (RPE: 3-6)
Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.
150 Mins @ Easy Pace (RPE: 3-5)
All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.
160 Mins Easy
170 Mins Easy Pace
180 Mins @ Easy Pace (RPE: 3-6)
Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.
200 Mins Running
210 Mins @ Easy Pace (RPE: 3-7)
This is a long time to be out running, so ensuring you have enough water and fuel is vital. Plot your route carefully.
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
