Foundational 5-min Intervals

Workout - Foundational 5-min Intervals

• 10min @ 6'30''/km
• 4 lots of:
  • 5min @ 5'30''/km
  • 1min 30s rest
• 10min @ 6'30''/km

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Here’s Lee Grantham’s interval training approach from his 2024 speed-building video, broken down so you can jump into a workout right away. The full video has more context, but the essentials are below.

Key points:

• Heart-rate zones matter. Zone 2 is your recovery pace. Zone 3-4 is where the work happens. You won’t be able to chat through these harder efforts. Target Zone 3-4 for your intervals.
• Begin with longer repeats (5 to 10 min) set just slightly faster than your usual 5K pace, then move to shorter, quicker reps as you build fitness.
• Effort matters more than hitting a specific number on your watch. Aim for “hard yet doable.”
• Consistency builds fitness. Add one interval session to your weekly schedule (say, Wednesday mornings), and allow 3 to 5 weeks for adaptation.

Workout example:

1. Warm-up: 10 min easy (Zone 2).
2. Main set, pick one structure:
   • Option A: 2 x 10 min at a few seconds faster than your 5K pace, 2 min easy jog to recover.
   • Option B: 4 x 5 min at a firmly hard effort (Zone 3-4), with 1 min recovery jog between.
   • Option C: 12 x 1 min fast reps, 60 s recovery jog (save this for when longer efforts feel manageable).
3. Cool-down: 10 min easy (Zone 2).

Next steps: try this workout and adjust the paces to fit your own heart-rate zones using the Pacing app. Stick with it week to week, pay attention to how hard the effort feels, and your pace will climb.

References

• RUN FASTER in 2024 with these Interval Training TIPS! - YouTube (YouTube Video)