Lee Grantham's 5k Speed Repeats

Workout - Lee Grantham's 5k Speed Repeats

• 10min @ 7'00''/km
• 12 lots of:
  • 200m @ 5'00''/km
  • 45s rest
• 5min @ 7'00''/km

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Lee Grantham’s Run Your Fastest 5km video offers solid practical advice. We’ve pulled out the key takeaways so you can start implementing them this week—head to the full video for the complete breakdown.

Key Points

• Run four times a week, add two cycling days totaling around 80–100 km, and do two strength sessions targeting glutes, hamstrings, and core work (skip heavy deadlifts to keep your lower back fresh).
• Build a weekly structure around these sessions: • 2 recovery runs of about 40 minutes at an easy pace, keeping your heart rate around 120–140 bpm • 1 mid-week speed session • 1 long run that starts at 10–12 km and builds toward 20+ km. This aerobic foundation matters for 5K performance and opens doors to longer distances if you’re interested in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. • 2 cycling days done at high cadence (90–110 rpm) for 2–2.5 hours total
• Nail a proper warm-up using 50–75% of your interval distance, and run your easy days at a conversational pace so you stay sharp.
• Short, rapid repeats of 200 meters build your top speed. Target 12–15 reps with 30–45 seconds of easy jogging between them, ideally on pavement rather than track. For more detail on specific workouts like these, check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• As your fitness improves, extend your interval length from 1–2 minutes up to 4 minutes while keeping total interval volume in the 20–30 minute range. Our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them digs into the reasoning.

Workout Example (10-Week Build)

1. Interval Day (Wednesday) – 12–15 × 200m repeats at 5km race-pace effort, 30–45 seconds of easy jogging between each.
2. Recovery Run (Friday) – 40 minutes easy, around 130 bpm, keeping pace comfortable.
3. Long Run (Sunday) – Begin at 10 km, staying about 1 minute per km slower than race pace; add 5–10 minutes each week until you reach roughly 20 km.
4. Cycling (Monday/Tuesday) – 2–2.5 hours total, maintain 90–110 rpm cadence, keep resistance light to build aerobic capacity without hammering your legs.
5. Strength (Twice Weekly) – Glute bridges, single-leg deadlifts, hamstring curls, core planks—two sessions focused on form, skip heavy back-loading.

Closing Note: Give this plan a shot this week—adjust paces in the Pacing app to match where you’re at now—and watch the full Lee Grantham video for more detail. You’re set up to run your best 5K. Get after it.

References

• Run Your Fastest 5km - YouTube (YouTube Video)