Break 50 Minutes in 5 Weeks: 5 Simple Interval Sessions - Lee Grantham
Intro
This is a quick summary of Break 50 Minutes in 5 Weeks: 5 Simple Interval Sessions 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 boost aerobic capacity, lactate‑threshold and neuromuscular efficiency for a faster 10K.
- Each session delivers only 20 minutes of hard work (1‑minute rest intervals) but takes about 45‑60 minutes total.
- Keep the rest between intervals 60 seconds and focus on controlled breathing and heart‑rate recovery during the rest periods.
- Schedule the hard interval session once a week (e.g., Wednesday) and pair it with easy runs and a Sunday long run for optimal recovery.
Workout Example
Goal 10K pace: 5 min/km (≈8 min/mile) – aim to run at race pace or slightly faster.
| Week | Session | Reps × Duration | Rest | Total Hard Time | Notes |
|---|---|---|---|---|---|
| 1 | 20 × 1 min | 20 × 1 min @ race pace | 60 s | 20 min | Focus on breathing, keep pace steady, don’t sprint. |
| 2 | 10 × 2 min | 10 × 2 min @ race pace | 60 s | 20 min | Slightly easier than 20×1; warm‑up with 500 m walk, dynamic stretches, and two 1‑minute pickups at target pace. |
| 3 | 7 × 3 min | 7 × 3 min slightly faster than race | 60 s | 21 min | Aim 15‑30 sec faster than 5 min/km if possible. |
| 4 | 5 × 4 min | 5 × 4 min at race or faster | 60 s | 20 min | Builds volume for 5K & 10K; keep rest at 60 s. |
| 5 | 4 × 5 min | 4 × 5 min at race or faster | 60 s | 20 min | Mirrors week 4 but with longer reps; aim for 4 × 1 km or faster. |
Warm‑up (for the 10×2 min session):
- Walk 500 m, assess any tightness.
- Light jog + dynamic stretches.
- Accelerations up to half the interval length (e.g., 2 × 1 min at target pace) before the main set.
Closing Note
Give one of these interval sessions a try this week, adjust the paces to match your current 10K goal in the Pacing app, and watch your speed improve. Consistency is key—keep the weekly routine, and you’ll be on your way to breaking 50 minutes! 🚀
References
Workout - Sub-50 10k: First Intervals
- 12min @ 6'00''/km
- 30s @ 4'00''/km
- 30s @ 4'00''/km
- 20 lots of:
- 1min @ 5'00''/km
- 1min rest
- 12min @ 7'00''/km
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