3 Steps to Run A Sub-20 Minute 5km - Lee Grantham - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “3 Steps to Run A Sub-20 Minute 5km” from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Long‑run structure: Run a weekend long run, starting from your current long distance (e.g., 8 km) and add 1 km each week, cycling back every third week to a slightly shorter distance for recovery.
Mid‑week interval session: Begin with 10 × 250 m repeats at ~1 min each with 1 min rest, aiming for 250 m in 1 min (4 min/km pace). Progress to longer intervals (e.g., 7 × 2 min at 5 km race pace with 1 min rest, then 5 × 3 min, etc.).
Speed work: Add short accelerations (80‑100 m) after easy runs – 8‑10 reps at a fast pace (≈3:20‑3:30 min/km) to train power muscles and improve leg turnover.
Heart‑rate recovery: Aim to bring HR below 130 bpm between repeats to stay in a low‑zone and improve recovery.

Workout Example

Week 1‑2 (Base):

Long run (Saturday): 8 km → 9 km → 10 km (increase 1 km each week, back‑off every 3rd week).
Mid‑week interval (Wednesday): 10 × 250 m @ ~4 min/km, 1 min rest. Aim for ~1 min per interval.
Speed work (once per week): 8 × 100 m or 10 × 80 m accelerations after an easy run, focusing on quick, controlled strides.

Progression (Weeks 3‑6):

Increase interval length: 7 × 2 min at 5 km race pace (4 min/km) with 1 min rest, then 5 × 3 min, eventually 5 × 4 min.
Continue adding 1 km to the long run each week, with a recovery week every third.
Keep speed work: 8‑10 × 80‑100 m accelerations, aiming for 3:20‑3:30 min/km.

Closing Note

Give these three steps a try, adjusting the paces to match your current fitness in the Pacing app. With consistent long runs, structured intervals, and short speed bursts, you’ll be on track to smash that sub‑20‑minute 5 km. Good luck, and enjoy the journey to a faster you!