5K Speed Builder
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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Quick summary
This breaks down “Run a Faster 5K in Just 6 Weeks | Parkrun PB Training Guide” from Lee Grantham. Worth a watch. Here’s what you need to try the workout today. The full video has more context.
Key points
- The plan prioritizes top-end speed and power over pure endurance. Most runners skip this phase. Our 5K speed guide explains why it matters.
- Each week follows the same pattern: Monday strength, Wednesday short-interval speed, Sunday long run.
- The Wednesday interval session is where the real work happens. For the mechanics, see our interval training guide.
- Warm up for 10-15 minutes at 50-75% effort, optionally finishing with 30 seconds at race pace.
- Interval length grows across the six weeks while rest stays at 60 seconds.
Workout example (weeks 1-6)
| Week | Wednesday interval (hard) | Rest | Total hard time |
|---|---|---|---|
| 1 | 10 × 30 s at ~6 min/mile (or faster) | 60 s | 5 min |
| 2 | 10 × 30 s at 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: strength work (glutes, hamstrings, quads, push-off) to build power and recover from Sunday’s run.
- Sunday: a steady long run at a distance that fits.
- Taper (week 7): skip Monday weights. Wednesday: 8-10 minutes of easy minute repeats, then go all-out on race day.
Practical tips
- Run the 30-second reps hard. Quick leg turnover and don’t fade.
- Keep moving during 60-second rests (light jog or walk) so HR drops steadily.
- The warm-up should leave you ready to go.
- Use the Pacing app to track and set the intervals to your 5K target.
Closing note
Run this six-week block and tune paces in the Pacing app. After your 5K goal, see our 10K guide for what’s next.