The Simplest Way to Run a Sub-25 Minute 5K - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of The Simplest Way to Run a Sub-25 Minute 5K 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:

Target pace: 5 min/km (8 min/mi); every 400 m in 2 min. Aim to hold this for at least 20 min before the race.
13‑week block: Book a 13‑week training window now and stay disciplined; consistency beats perfection.
Interval training is the primary speed tool – start with short, fast reps and gradually increase length while keeping total hard work around 20 min per session.
Long run builds aerobic base and finishes with a faster segment to teach a strong finish.
Recovery/easy runs stay in zone 1–2 to enhance recovery and reinforce good form.
Taper (10‑14 days): Keep intensity, cut volume by ~30 % to arrive fresh on race day.

Workout Example:

Weeks 1‑3: 12‑15 × 1‑min intervals @ 4:30‑5:00 min/km (or 7:15‑8:00 min/mi) with 1‑min jog/rest.
Weeks 4‑6: Build to 20 × 1‑min intervals, same pace, 1‑min rest.
Weeks 7‑9: 13 × 90‑sec intervals @ 5:00 min/km, 1‑min rest.
Weeks 10‑12: 10 × 2‑min intervals @ 5:00 min/km, 1‑min rest.
Long run (once weekly): 60‑75 min easy (zone 2). Split into three 20‑min blocks – first easy, middle slightly faster (6:00‑6:30 min/km), final block faster finish (5:30‑6:00 min/km).
Recovery/easy runs: 30‑45 min, zone 1‑2, focus on relaxed form.
Taper (last 10‑14 days): Reduce long run to 40‑50 min, cut interval hard time to 10 min, keep pace but less volume.

Closing Note: Give this plan a try and tweak the paces to match your own numbers in the Pacing app – the structure works for any runner aiming for a sub‑25 min 5K. Good luck, and don’t forget to watch Lee’s full video for the deeper dive!