Lee Grantham's 5k Speed Repeats

Workout - Lee Grantham's 5k Speed Repeats

• 10min @ 7'00''/km
• 12 lots of:
  • 200m @ 5'00''/km
  • 45s rest
• 5min @ 7'00''/km

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Lee Grantham’s Run Your Fastest 5km video has solid practical advice. We’ve pulled out the key takeaways so you can start using them this week. Watch the full video for the complete breakdown.

Key points

• Run four times a week, add two cycling days totaling around 80 to 100 km, and do two strength sessions for glutes, hamstrings, and core (skip heavy deadlifts to keep your lower back fresh).
• Build a weekly structure around these sessions:
  • 2 recovery runs of about 40 minutes at an easy pace, with heart rate around 120 to 140 bpm
  • 1 mid-week speed session
  • 1 long run that starts at 10 to 12 km and builds toward 20+ km. This aerobic base matters for 5K performance and opens doors to longer distances if you’re interested in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
  • 2 cycling days at high cadence (90 to 110 rpm) for 2 to 2.5 hours total
• Nail a proper warm-up using 50 to 75% of your interval distance, and run your easy days at a conversational pace so you stay sharp.
• Short, fast 200-metre repeats build your top speed. Target 12 to 15 reps with 30 to 45 seconds of easy jogging between them, ideally on pavement rather than track. For more on these workouts, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• As your fitness improves, extend your interval length from 1 to 2 minutes up to 4 minutes while keeping total interval volume in the 20 to 30 minute range. Our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them goes into the reasoning.

Workout example (10-week build)

1. Interval day (Wednesday): 12 to 15 x 200m repeats at 5km race-pace effort, 30 to 45 seconds of easy jogging between each.
2. Recovery run (Friday): 40 minutes easy, around 130 bpm, comfortable pace.
3. Long run (Sunday): start at 10 km, staying about 1 minute per km slower than race pace. Add 5 to 10 minutes each week until you reach roughly 20 km.
4. Cycling (Monday/Tuesday): 2 to 2.5 hours total, hold 90 to 110 rpm cadence, keep resistance light to build aerobic capacity without hammering your legs.
5. Strength (twice weekly): glute bridges, single-leg deadlifts, hamstring curls, core planks. Two sessions focused on form, skip heavy back-loading.

Closing note: try this plan this week. Adjust paces in the Pacing app to match where you’re at now, and watch the full Lee Grantham video for more detail.

References

• Run Your Fastest 5km - YouTube (YouTube Video)