5K Pace Booster

Workout - 5K Pace Booster

• 12min @ 7'30''/km
• 8 lots of:
  • 800m @ 4'00''/km
  • 1min rest
• 12min @ 7'30''/km

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Intro

Here’s a condensed breakdown of Lee Grantham’s video, How to Improve Your 5K Time by 10% in Just 6-8 Weeks. The key takeaways are below so you can jump into a workout right away. Watch the full video for the complete picture.

Key points

• Run a 2.5 km time trial at a pace that feels fast but sustainable, your “comfortably hard” effort level (for instance, 4:00 min/km if you’re aiming for a 22-25 min 5K). This becomes your target pace going forward.
• The plan repeats intervals at that 2.5 km trial pace. The emphasis is on total volume and steady effort, not hunting for a quicker tempo.
• One focused interval workout each week over 6-8 weeks is where the real progress comes from.
• Taking roughly 60 seconds of rest between reps makes the session feel doable and builds the pacing awareness you’ll depend on during race day.

Workout example

Pick one each week:

1. 20 x 300 m with 60 s rest, total ~6 km at your 2.5 km trial pace.
2. 12 x 500 m with 60 s rest, total ~6 km, longer reps but fewer repeats.
3. 8 x 800 m with 60 s rest, total ~6.4 km, builds confidence at the target pace.
4. 6 x 1 km with 60 s rest, total ~6 km, the longest interval, good for cementing control.

Run all repeats at the pace from your 2.5 km time trial (e.g., 4 min/km). Adjust the distances or intensity in your Pacing app based on where you are right now.

Closing note

Give one of these workouts a shot this week, pay attention to how it feels, and adjust to what works for you. Stick with the routine and your 5K times will drop.

References

• How to Improve Your 5K Time by 10% in Just 6-8 Weeks - YouTube (YouTube Video)