Foundational 5K Speed
Workout - Foundational 5K Speed
- 12min @ 6'30''/km
- 12 lots of:
- 500m @ 5'00''/km
- 1min rest
- 12min @ 6'30''/km
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Lee Grantham’s video “Drop Your 5K Time By 5 Minutes With This Simple Training Plan!” lays out a useful framework. Here are the essentials so you can start. Watch the full video for the rest.
Key points:
- Use kilometers for training. A 5K is 5 km, so paces are straightforward (e.g., 4 min/km targets sub-20).
- Two key workouts per week: Wednesday intervals, Sunday long run. Easy runs and recovery support these.
- Sleep 7 to 9 hours nightly, keep stress low, eat well. All help recovery and speed.
- Race deadlines keep you focused. Lock in a timed event or time trial.
- 9-week progression in three 3-week phases. Intervals build in volume, with zone-3 work added to Sunday runs.
Sample workout (weeks 1 to 3, phase 1):
- Wednesday intervals: 12 x 500 m with 1 min rest between (around 6 km total). Pace around your current 5K speed (about 5 min/km for a 27-minute runner) or slightly quicker. Keep it controlled so you recover before Sunday’s long run.
- Sunday long run: 12 to 14 km at a chat-friendly pace (zone 2). Light effort (about 3 to 4 out of 10) to build aerobic base.
How training evolves:
- Week 2: 6 x 1 km repeats (1 min rest). Long run stays the same.
- Week 3: 3 x 2 km repeats (60 sec rest). Long run unchanged.
- Weeks 4 to 6 (phase 2): more interval reps (14 x 500 m or 7 x 1 km) and add zone-3 bursts to the long run (3 km easy, then 6 x 1 km at 5 to 6/10, finishing 3 km easy).
- Weeks 7 to 9 (phase 3): more reps (16 x 500 m, 8 x 1 km, then 4 x 2 km). Long runs stay zone 2 with brief zone-3 pushes.
What works:
- Sleep: 7 to 9 hours nightly.
- Easy recovery: keep recovery days truly easy (zone 2).
- Test runs: time trial at weeks 3, 6, and 9.
- Adjust targets: plug your numbers into the Pacing app.
Final thought: tune the paces in the Pacing app to your current fitness and run the plan.