Sub-19 5k VO2 Max Builder
Workout - Sub-19 5k VO2 Max Builder
- 10min @ 5'45''/km
- 2 lots of:
- 30s @ 3'30''/km
- 8 lots of:
- 2min @ 3'30''/km
- 1min 30s rest
- 10min @ 6'00''/km
to import the workout after you install it.
Intro
Lee Grantham’s video “How to get faster at running | Breaking sub 19m 5km, Interval Workout” distills the formula for speed. The key elements are below so you can start the workout immediately. Watch the full video for the complete picture.
Key points
- Goal: complete 5 km in under 19 minutes (3:48 min/km pace). These sessions target VO2-max, lactate clearance, and running economy.
- Mindset: make these workouts a weekly anchor point. Spend time on a thorough warm-up, commit fully, and prioritize recovery.
- Pacing: run intervals roughly 10% faster than your race target (about 3:30 min/km) to build speed.
- Recovery: rest 90 seconds between reps, longer than the standard 60-second break, to stay sharp and preserve workout quality.
- Consistency: one focused session per week, bookended by proper warm-up and cool-down, produces noticeable progress within 8-13 weeks.
Workout example
Warm-up (10-15 min):
- Start with 5 minutes at an easy pace (jog or walk), move into dynamic mobility work, then run 2 x 30 s at your interval tempo to prepare your body.
Session 1, 8 x 2 min:
- Run 8 repetitions of 2 minutes at roughly 3:30 min/km.
- Recover with 90 seconds of easy movement (jog or walk) between each.
- Total work: 16 minutes at a pace faster than race speed.
Session 2, 5 x 3 min:
- Run 5 repetitions of 3 minutes at ~3:30 km/min.
- Take 90 seconds recovery between efforts.
- Total work: 15 minutes at your target pace.
Session 3, 4 x 4 min:
- Run 4 repetitions of 4 minutes at ~3:30 km/min.
- Use 90 seconds between reps.
- Total work: 16 minutes, extending the volume at race pace.
Cool-down (10-15 min):
- Mirror your warm-up in reverse: easy 1 km jog, then a 500 m walk, static stretching, and a post-session snack to refuel muscle glycogen.
Adjust paces and rep counts to match your current fitness level (for example, start at 4:15 min/km if your 5 km time sits around 23-24 minutes). Your target shifts as you progress, so move intervals faster as your fitness improves.
Closing note
Run this session this week and adjust the paces to match your numbers in the Pacing app. Consistency drives the results. Focus on quality during the work intervals, respect the warm-up and cool-down, and you’ll reach sub-19 minute 5K range.