Sub-20 5k Speed Intervals

Workout - Sub-20 5k Speed Intervals

• 12min @ 6'00''/km
• 10 lots of:
  • 250m @ 4'00''/km
  • 1min rest
• 10min @ 6'15''/km

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Intro

Here’s a breakdown of “3 Steps to Run A Sub-20 Minute 5km” by Lee Grantham. This video is worth your time. We’ve distilled the core ideas so you can put the workout into practice immediately. Watch the full video to catch all the nuances.

Key points

• Long-run structure: build a weekend long run starting at your current baseline (say, 8 km) and expand by 1 km per week. Every third week, dial it back slightly for recovery.
• Mid-week interval session: start with 10 × 250 m efforts targeting ~1 min each with 1 min recovery between sets, aiming for that 250 m in 1 min (4 min/km pace). Build toward longer intervals as you adapt (e.g., 7 × 2 min at 5 km race pace with 1 min recovery, then 5 × 3 min, and further).
• Speed work: tack on short bursts (80-100 m) at the end of easy-paced runs. 8-10 surges done at a hard clip (about 3:20-3:30 min/km) to strengthen your lower leg and boost your turnover.
• Heart-rate recovery: get your HR down to 130 bpm or lower between efforts to keep the intensity controlled and build aerobic efficiency.

Workout example

Week 1-2 (base):

• Long run (Saturday): build from 8 km to 9 km to 10 km (adding 1 km weekly. Pull back every third week for rest).
• Mid-week interval (Wednesday): 10 × 250 m @ ~4 min/km, 1 min recovery. Target ~1 min per rep.
• Speed work (once per week): 8 × 100 m or 10 × 80 m strides after an easy run, keeping cadence quick and controlled.

Progression (weeks 3-6):

• Extend your intervals: 7 × 2 min at 5 km goal pace (4 min/km) with 1 min recovery, then shift to 5 × 3 min, then work up to 5 × 4 min.
• Continue building your long run by 1 km each week, stepping down every third week for a recovery block.
• Maintain speed work: 8-10 × 80-100 m strides at 3:20-3:30 min/km pace.

Closing note

Test out this three-part approach, tweaking the paces to align with where your fitness sits right now using your Pacing app.

References

• 3 Steps to Run A Sub-20 Minute 5km - YouTube (YouTube Video)