Run Your Fastest 5km - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Run Your Fastest 5km 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

Combine four weekly runs, two cycling sessions (≈ 80–100 km total), and two strength sessions focused on glutes, hamstrings, and core (avoid heavy dead‑lifts that fatigue the lower back).
Build a weekly structure of:  • 2 × recovery runs (≈ 40 min easy, HR ≈ 120‑140 bpm)  • 1 × mid‑week interval session  • 1 × long run (start at 10‑12 km, progress to 20 km+). This endurance work builds a strong aerobic base, which not only supports a fast 5k but also lays the foundation for longer distances if you’re thinking about Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. • 2 × cycling days (high cadence 90‑110 rpm, 2‑2.5 h total) 
Prioritize a proper warm‑up (50‑75 % of interval distance) and keep recovery runs conversational to stay fresh.
Use short, fast repeats (200 m) to develop top‑end speed. Aim for 12‑15 reps with 30‑45 s rest, performed on tarmac rather than a track. For a deeper look at specific workouts like this, explore our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
As you get fitter, gradually increase interval length (from 1‑2 min up to 4‑min) while keeping the total interval volume around 20‑30 min. To understand the science behind this progression, check out our complete guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Workout Example (10‑week build)

Interval Day (Wednesday) – 12‑15 × 200 m repeats @ 5 km race‑pace effort, 30‑45 s easy jog between each.
Recovery Run (Friday) – 40 min easy, HR ≈ 130 bpm, conversational pace.
Long Run (Sunday) – Start 10 km at a comfortable < 1 min / km slower than race pace; add 5‑10 min each week up to ~20 km.
Cycling (Monday/Tuesday) – 2‑2.5 h total, keep cadence 90‑110 rpm, low resistance to boost cardio without heavy leg‑muscle fatigue.
Strength (Twice weekly) – Glute bridges, single‑leg dead‑lifts, hamstring curls, core planks – 2 × sessions, focus on form, avoid heavy back‑loading.

Closing Note: Try this plan this week, tweak the paces to match your current fitness in the Pacing app, and watch Lee Grantham’s full video for deeper insights. You’ll be on track to run your fastest 5 km—go for it