5K Pace Booster

Workout - 5K Pace Booster

• 12min @ 7'30''/km
• 8 lots of:
  • 800m @ 4'00''/km
  • 1min rest
• 12min @ 7'30''/km

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Intro: Here’s a condensed breakdown of Lee Grantham’s video, How to Improve Your 5K Time by 10% in Just 6-8 Weeks—definitely worth a watch. We’ve distilled the key takeaways so you can jump into a workout right away. Head to the full video for the complete picture.

Key Points:

• Run a 2.5 km time trial at a pace that feels fast but sustainable—your “comfortably hard” effort level (for instance, 4:00 min/km if you’re aiming for a 22–25 min 5K). This becomes your target pace going forward.
• The strategy revolves around repeating intervals at that 2.5 km trial pace. The emphasis is on total volume and steady effort, not hunting for a quicker tempo.
• One focused interval workout each week over 6–8 weeks is where the real progress emerges.
• Taking roughly 60 seconds of rest between reps makes the session feel achievable and builds the pacing awareness you’ll depend on during race day.

Workout Example (select one each week):

1. 20 × 300 m with 60 s rest – total ~6 km at your 2.5 km trial pace.
2. 12 × 500 m with 60 s rest – total ~6 km, longer reps but fewer repeats.
3. 8 × 800 m with 60 s rest – total ~6.4 km, builds confidence at the target pace.
4. 6 × 1 km with 60 s rest – total ~6 km, the longest interval, perfect for cementing control. Run all repeats at the pace from your 2.5 km time trial (e.g., 4 min/km). Modify the distances or intensity in your Pacing app based on where you are right now.

Closing Note: Give one of these workouts a shot this week, pay attention to how it feels, and adjust to what works for you. Stick with the routine, and you’ll see your 5K times drop faster than you’d expect. 🚀

References

• How to Improve Your 5K Time by 10% in Just 6-8 Weeks - YouTube (YouTube Video)