5-Week 5K Plan: Week 1 Speed
Workout - 5-Week 5K Plan: Week 1 Speed
- 12min @ 6'00''/km
- 5min @ 6'00''/km
- 20 lots of:
- 100m @ 3'30''/km
- 1min rest
- 12min @ 6'00''/km
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Intro
Lee Grantham’s video “How To Run a Sub-20 Minute 5km In Just 5 Weeks” breaks down an effective training approach. Watch the full video for comprehensive details, but here’s the key takeaway: a workout you can put into practice immediately.
Key Points
- Your 5K fitness depends on three pillars: a strong aerobic base, speed‑endurance at lactate threshold, and V̇O₂max for raw leg speed. Most runners build the foundation well but skip over the other two—which is where the real gains happen.
- Lee’s program uses five weekly sessions that target speed‑endurance and V̇O₂max through quick, short repeats with exactly 60 seconds between efforts.
- Stick to a 60-second recovery between every repeat—this builds your capacity to bounce back quickly and sustain high-quality work.
- Each repeat should be run at a pace faster than 5K race pace—think of them as quick surges or controlled sprints.
- Do one session per week (like Wednesday) alongside easier aerobic runs and a longer effort on weekends.
Workout Example (Progression Over 5 Weeks)
| Week | Reps | Distance per Rep | Total Volume | Recovery |
|---|---|---|---|---|
| 1 | 20 | 100 m | 2 km | 60 s |
| 2 | 20 | 150 m | 3 km | 60 s |
| 3 | 20 | 200 m | 4 km | 60 s |
| 4 | 20 | 250 m | 5 km | 60 s |
| 5 | 20 | 300 m | 6 km | 60 s |
How to run each repeat:
- Build speed gradually from an easy jog through to a sprint-like tempo, maintaining that intensity across the whole distance.
- Stay controlled throughout—aim for a fast, efficient stride without sacrificing your form.
- After finishing, jog or walk for 60 seconds to let your heart rate settle, then move into the next repeat.
Practical Tips
- If these feel manageable, push the effort harder to ensure you’re running noticeably quicker than your goal 5K pace.
- Experiencing soreness afterward? That’s normal—it means you’re recruiting fast-twitch muscle fibers you don’t usually tap into.
- Stick with this one workout per week; the gains come from doing it consistently over time.
- Combine with easy running and a long run each weekend to maintain your aerobic fitness.
Closing Note
Test this five-week block this week and see how your speed responds. Adjust the speeds to suit where you’re at right now using the Pacing app—the framework stays constant, only the tempos shift. Get after it, and enjoy building a faster 5K. 🚀
References
- How To Run a Sub-20 Minute 5km In Just 5 Weeks - YouTube (YouTube Video)