5K Quality Interval Session
Workout - 5K Quality Interval Session
- 1.5km @ 7'00''/km
- 4 lots of:
- 400m @ 5'00''/km
- 200m @ 7'30''/km
- 1.1km @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s a breakdown of Maximize Your Running with Just 5K a Day: Quality Over Quantity Training by Lee Grantham. The video deserves a watch, and we’ve distilled the key points so you can start the plan immediately. For the full picture, watch the whole video.
Key Points:
- Running (or walking) 5 km daily establishes routine and steadies your habits.
- Your week hinges on two hard sessions: a Wednesday interval workout and a Sunday long run. The rest are easy or recovery days.
- Focus on the work, not the volume. Aim for roughly 35 km per week (5 km × 7 days), but prioritize what you put into each run—form, effort, and rest between sessions.
- Don’t have a set 5 km pace? Use time instead. Target a 30–35 minute run for 5 km, and let the long run stretch to around 1 hour.
Workout Example:
| Day | Run Type | Distance | How to Structure |
|---|---|---|---|
| Monday | Recovery run | 5 km | Go slow enough to talk, concentrate on how your feet hit the ground, breathe without stress. |
| Tuesday | Easy run | 5 km | Begin relaxed, then near 4 km work in 8–10 × 100 m surges (gradual speed bumps). |
| Wednesday | Interval session | 5 km total | Sample: 20 × 250 m or 25 × 200 m. Begin with 250 m repeats, move to 300 m, then 400 m (for instance, 12 × 400 m with 200 m easy jog recovery). Stay within 5 km total. |
| Thursday | Rest day | – | Full recovery, no running. |
| Friday | Recovery run | 5 km | Mirror Monday—very easy pace, let your body recover from the hard midweek session. |
| Saturday | Easy run | 5 km | Bridge run: start easy, run a short section at race-pace (around 4 km), finish easy. |
| Sunday | Long run | 10 km | Begin with 3 km easy, work 4 km at your goal race-pace, wind down with 3 km easy. If 10 km feels like too much, start with 6 km and build from there. |
Practical Tips you can use right now:
- Each 5 km day is a “training unit”—spend it on recovery, easy pace, or hard work.
- Before intervals, jog easy for 5–10 min. Do the same after you finish.
- Those 100 m pickups on easier days? They prep your legs for speed without the full stress.
- Use a basic effort scale: easy (talk comfortably), steady (controlled), hard (at the edge of what you can hold). Match the effort level, not a specific speed.
- After each run, pay attention to how your body responds—ankles, knees, hips, breath—to lock in solid technique.
Closing Note: Give the 5 km daily plan a shot this week, plug your own paces into the Pacing app, and see how steady running builds momentum. The video has more detail—watch it—then get out there and run. 🚀