How to Improve Your 5K Time by 10% in Just 6-8 Weeks - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of How to Improve Your 5K Time by 10% in Just 6-8 Weeks 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:

Start with a controlled 2.5 km time trial to set a realistic “fast‑but‑manageable” pace (e.g., ~4:00 min/km if your 5K is 22‑25 min).
The core method is to run interval sessions at that 2.5 km trial pace, focusing on volume and controlled effort rather than chasing a faster pace.
Consistency is the driver: one solid interval session per week for 6‑8 weeks yields big gains.
Heart‑rate recovery between reps (≈60 s) keeps the workout sustainable and teaches pacing for the full 5K.

Workout Example (choose one each week):

20 × 300 m with 60 s rest – total ~6 km at your 2.5 km trial pace.
12 × 500 m with 60 s rest – total ~6 km, longer reps but fewer repeats.
8 × 800 m with 60 s rest – total ~6.4 km, builds confidence at the target pace.
6 × 1 km with 60 s rest – total ~6 km, the longest interval, perfect for cementing control. Run each session at the pace you held for the 2.5 km time trial (e.g., 4 min/km). Adjust the distance or pace in your Pacing app to match your current fitness level.

Closing Note: Try one of these interval sessions this week, track your effort, and watch your 5K get faster. Feel free to tweak the distances or paces to suit your own training, and keep the consistency coming—you’ll be amazed at the results! 🚀