5-Week 5K Plan: Week 1 Speed
Workout - 5-Week 5K Plan: Week 1 Speed
- 12min @ 6'00''/km
- 5min @ 6'00''/km
- 20 lots of:
- 100m @ 3'30''/km
- 1min rest
- 12min @ 6'00''/km
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Intro
Lee Grantham’s video How To Run a Sub-20 Minute 5km In Just 5 Weeks breaks down a clear training approach. Watch the full video for full details. Here’s the key takeaway and a workout you can use right now.
Key points
- 5K fitness depends on three things: a strong aerobic base, speed-endurance at lactate threshold, and VO2 max for leg speed. Most runners build the base but skip the other two, which is where the real gains are.
- Lee’s program uses five weekly sessions that target speed-endurance and VO2 max with short, quick repeats and exactly 60 seconds between efforts.
- Keep recovery to 60 seconds between every repeat. This trains the ability to recover fast and sustain high-quality work.
- Each repeat should be run faster than 5K race pace, like a quick surge or controlled sprint.
- One session per week (for example, Wednesday) alongside easier aerobic runs and a long run on weekends.
Workout example (5-week progression)
| Week | Reps | Distance per rep | Total volume | Recovery |
|---|---|---|---|---|
| 1 | 20 | 100 m | 2 km | 60 s |
| 2 | 20 | 150 m | 3 km | 60 s |
| 3 | 20 | 200 m | 4 km | 60 s |
| 4 | 20 | 250 m | 5 km | 60 s |
| 5 | 20 | 300 m | 6 km | 60 s |
How to run each repeat
- Build speed gradually from an easy jog up to sprint-like tempo, holding that intensity through the whole distance.
- Stay controlled. Aim for a fast, efficient stride without losing form.
- After finishing, jog or walk for 60 seconds to let HR settle, then start the next repeat.
Practical tips
- If these feel manageable, push harder so you’re noticeably faster than goal 5K pace.
- A bit of soreness is normal. You’re recruiting fast-twitch fibers you don’t usually use.
- Stick with one workout per week; the gains come from consistent repetition over time.
- Combine with easy running and a long run each weekend to maintain aerobic fitness.
Closing note
Try this five-week block. Adjust the speeds to your current fitness in the Pacing app; the framework stays the same and only the tempos shift.
References
- How To Run a Sub-20 Minute 5km In Just 5 Weeks - YouTube (YouTube Video)