Break 20 Minutes for 5K: The Ultimate Interval Training Plan! - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Break 20 Minutes for 5K: The Ultimate Interval Training Plan! 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:

Interval training is the fastest way to improve 5K speed and endurance while staying sustainable long‑term.
Consistency is crucial – one session per week, usually on a Wednesday, builds the adaptations you need.
Tailor the paces to your current 5K time: faster paces for runners already near 20 min, slower paces for those around 25 min.
Mix of short (200‑500 m) and longer (4‑5 min) intervals mimics race pacing and teaches rapid recovery.

Workout Example (Session 1):

2 × 8‑minute runs at a comfortable effort (e.g., 5 min/km if you’re a 25‑min 5K runner; 4 min/km if you’re already near 20 min).
2 × 2‑minute faster runs at your target 5K race pace (e.g., 4 min/km for a 20‑min goal).
Rest 60 seconds between each segment.
Total volume ≈ 20 minutes.

Adjust the paces: If your current 5K is 22 min, run the 8‑minute portions at ~4.5 min/km and the 2‑minute bursts at ~4 min/km.

Closing Note: Try this session this week, tweak the paces to match your own speed, and log it in the Pacing app so you can fine‑tune each run. Consistent work will bring you closer to that sub‑20 minute 5K—good luck, and keep crushing those intervals!