5K Pace Sharpeners
Workout - 5K Pace Sharpeners
- 12min @ 6'30''/km
- 5 lots of:
- 100m @ 4'30''/km
- 5 lots of:
- 800m @ 4'15''/km
- 1min rest
- 12min @ 8'30''/km
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Intro
Lee Grantham’s video “Avoid Overtraining in Running: Tips for Consistency and Performance” offers practical guidance worth implementing right away. This summary covers the main takeaways so you can start using these principles in your training. Watch the full video to get the complete picture.
Key Points
- Increasing mileage by itself won’t boost your speed; what matters is a smart mix of training variety and adequate recovery.
- Each week should center on three main workouts: an interval session midweek, a long run on the weekend (staying under ~25 km), alongside runs at easy and recovery intensities.
- The real engine of improvement is recovery—sleep, food, stretching, and strength work all play critical roles.
- Keep your long run distances sensible and paced conservatively to reduce injury risk and overtraining.
- Watch for fatigue patterns and persistent soreness that signal you need to dial back intensity.
Workout Example
Weekly Structure (6 runs total)
- Monday – Easy Run: 5–8 km at an easy, conversational pace.
- Tuesday – Recovery Run: 4–6 km at an easy effort, emphasizing relaxation.
- Wednesday – Interval Session: 5 × 800 m at 5K race pace with 60 seconds easy jog recovery (scale the pace to where you currently are).
- Thursday – Easy Run: 5–8 km easy.
- Friday – Recovery Run: 4–6 km easy, with optional light strength or mobility work.
- Saturday – Long Run: Up to 25 km (≈15–16 mi) at a steady, easy pace (≈1–1.5 min per mile slower than your marathon goal pace). Keep distances from week to week stable; avoid sharp jumps. Tip: Pressed for time? Consider a split weekend format instead—say, 15 km Saturday and 10 km Sunday—keeping your total weekly volume in check.
Closing Note
Take this structure for a spin, and use the Pacing app to customize paces and distances for your current ability. You’ll sidestep the overtraining trap while still building speed—have fun with your training.