Sub-25 5K: Foundational Speed

Workout - Sub-25 5K: Foundational Speed

• 15min @ 6'45''/km
• 12 lots of:
  • 1min @ 4'45''/km
  • 1min rest
• 12min @ 6'45''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub25-5k-foundational-speed-5a165963

Don’t have the app? Copy the reference above,
to import the workout after you install it.

A summary of Lee Grantham’s The Simplest Way to Run a Sub-25 Minute 5K, a video worth watching. The breakdown is below so you can jump into the workout today. Watch the full video for the complete rundown.

Key points:

• Target pace: 5:00 min/km (8:00 min/mi). Every 400 m in 2:00. Aim to hold this for at least 20 min before the race.
• 13-week block: lock in a 13-week training block. Consistency beats perfection.
• Interval training is the backbone of your speed work. Start with short, fast reps and gradually extend them while keeping total hard work around 20 min per session.
• Long run builds aerobic base and adds a faster segment near the end for finishing strength.
• Recovery/easy runs stay in zone 1-2 for recovery and good form.
• Taper (10-14 days): keep intensity, drop volume by around 30% so you arrive fresh.

Workout example:

1. Weeks 1-3: 12-15 x 1-min intervals at 4:30-5:00 min/km (or 7:15-8:00 min/mi) with 1-min jog/rest.
2. Weeks 4-6: build to 20 x 1-min intervals, same pace, 1-min rest.
3. Weeks 7-9: 13 x 90-sec intervals at 5:00 min/km, 1-min rest.
4. Weeks 10-12: 10 x 2-min intervals at 5:00 min/km, 1-min rest.
5. 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).
6. Recovery/easy runs: 30-45 min, zone 1-2, relaxed form.
7. 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: Take this framework and adjust paces in the Pacing app. Watch Lee’s full video for the complete details.

References

• The Simplest Way to Run a Sub-25 Minute 5K - YouTube (YouTube Video)