Foundational 5-min Intervals

Workout - Foundational 5-min Intervals

• 10min @ 6'30''/km
• 4 lots of:
  • 5min @ 5'30''/km
  • 1min 30s rest
• 10min @ 6'30''/km

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Here’s Lee Grantham’s interval training approach from his 2024 speed-building video, broken down so you can jump into a workout right away. The full video has more context, but the essentials are covered here.

Key Points:

• Heart‑rate zones matter: Zone 2 serves as your recovery pace, while Zone 3‑4 is where the work happens—you won’t be able to chat through these harder efforts. Target Zone 3‑4 for your intervals.
• Begin with longer repeats (5–10 min) set just slightly faster than your usual 5 K pace, then work toward shorter, quicker reps as you build fitness.
• Effort matters more than hitting a specific number on your watch; aim for “hard yet doable.”
• Consistency builds fitness: add one interval session to your weekly schedule (say, Wednesday mornings), and allow 3–5 weeks for adaptation.

Workout Example:

1. Warm‑up 10 min easy (Zone 2).
2. Main set – pick one structure:
   • Option A: 2 × 10 min at a few seconds faster than your 5 K pace, 2 min easy jog to recover.
   • Option B: 4 × 5 min at a firmly hard effort (Zone 3‑4), with 1 min recovery jog between.
   • Option C: 12 × 1 min fast reps, 60 s recovery jog (save this for when longer efforts feel manageable).
3. Cool‑down 10 min easy (Zone 2).

Next Steps: Try this workout and adjust the paces to fit your own heart‑rate zones using the Pacing app. Stick with it week to week, pay attention to how hard the effort feels, and you’ll see your pace climb.

References

• RUN FASTER in 2024 with these Interval Training TIPS! - YouTube (YouTube Video)