Run a Faster 5K in Just 6 Weeks | Parkrun PB Training Guide - Lee Grantham
Quick Summary
This is a quick summary of Run a Faster 5K in Just 6 Weeks | Parkrun PB Training Guide 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
- The plan focuses on top‑end speed and power, not just endurance. This is a critical shift for many runners, and it’s a core principle we explore in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- The weekly structure stays consistent: Monday strength, Wednesday short‑interval speed, and a Sunday long run.
- The heart of the plan is the weekly interval session. If you want to understand the science behind why these workouts are so effective, you should read our deep dive on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- A proper warm‑up is crucial – 10‑15 min at 50‑75 % effort, optionally hitting race pace for the last 30‑seconds.
- You’ll progressively increase interval length while keeping rest at 60 seconds to build quality speed.
Workout Example (Weeks 1‑6)
| Week | Wednesday Interval (hard) | Rest | Total Hard Time |
|---|---|---|---|
| 1 | 10 × 30 s @ ~6 min/mile (or faster) | 60 s | 5 min |
| 2 | 10 × 30 s @ same pace | 60 s | 5 min |
| 3 | 5 × 1 min + 10 × 90 s (mix) | 60 s | ~20 min |
| 4 | 6 × 1 min + 6 × 2 min | 60 s | 18 min |
| 5 | 3 × 1 min + 3 × 2 min + 2 × 3 min | 60 s | 15 min |
| 6 | 3 × 1 min + 3 × 3 min | 60 s | 12 min |
- Monday: Simple weight work (glutes, hamstrings, quads, push‑off) to recover and build power after the Sunday long run.
- Sunday: A steady long run for endurance. Keep the mileage at a level you’re comfortable with.
- Taper (Week 7): Skip Monday weights, do 8‑10 min of easy minute‑reps on Wednesday, then race all‑out on your Parkrun/5K.
Practical Tips
- Treat the 30‑second reps like a sprint – focus on quick leg turnover and avoid decelerating at the end.
- Keep the 60‑second recovery fully active (light jog or walk) to bring your heart rate down efficiently.
- Use the warm‑up to gradually raise intensity; finish it feeling ready to hit your race-pace effort.
- Track your paces in the Pacing app and adjust the interval speed to stay at or slightly faster than your target 5K pace.
Closing Note
Give this 6‑week speed plan a try and customize the paces to match your current fitness in the Pacing app. You’ll be surprised how much faster you feel on race day. Good luck, and enjoy crushing that PB!
And once you’ve nailed your new 5K time, you might be looking for the next challenge. When you’re ready to level up, our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance has everything you need for your next running adventure.
References
Workout - 5K Speed Builder
- 10min @ 9'00''/mi
- 10 lots of:
- 30s @ 6'00''/mi
- 1min rest
- 5min @ 10'00''/mi
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