Sub-20 5k Speed Intervals

Workout - Sub-20 5k Speed Intervals

• 12min @ 6'00''/km
• 10 lots of:
  • 250m @ 4'00''/km
  • 1min rest
• 10min @ 6'15''/km

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Intro

Here’s a breakdown of “3 Steps to Run A Sub-20 Minute 5km” by Lee Grantham. This video is definitely worth your time — we’ve distilled the core ideas so you can put the workout into practice immediately. Make sure to watch the full video to catch all the nuances.

Key Points

• Long-run structure: Establish a weekend long run starting at your current baseline (say, 8 km) and expand by 1 km per week. Every third week, dial it back slightly for recovery.
• Mid-week interval session: Start with 10 × 250 m efforts targeting ~1 min each with 1 min recovery between sets, aiming for that 250 m in 1 min (4 min/km pace). Build toward longer intervals as you adapt (e.g., 7 × 2 min at 5 km race pace with 1 min recovery, then 5 × 3 min, and further).
• Speed work: Tack on short bursts (80–100 m) at the end of easy-paced runs – 8–10 surges done at a hard clip (≈3:20–3:30 min/km) to strengthen your lower leg and boost your turnover.
• Heart-rate recovery: Get your HR down to 130 bpm or lower between efforts to keep the intensity controlled and build aerobic efficiency.

Workout Example

Week 1–2 (Base):

• Long run (Saturday): Build from 8 km to 9 km to 10 km (adding 1 km weekly; pull back every third week for rest).
• Mid-week interval (Wednesday): 10 × 250 m @ ~4 min/km, 1 min recovery. Target ~1 min per rep.
• Speed work (once per week): 8 × 100 m or 10 × 80 m strides after an easy run, keeping cadence quick and controlled.

Progression (Weeks 3–6):

• Extend your intervals: 7 × 2 min at 5 km goal pace (4 min/km) with 1 min recovery, then shift to 5 × 3 min, then work up to 5 × 4 min.
• Continue building your long run by 1 km each week, stepping down every third week for a recovery block.
• Maintain speed work: 8–10 × 80–100 m strides at 3:20–3:30 min/km pace.

Closing Note

Test out this three-part approach, tweaking the paces to align with where your fitness sits right now using your Pacing app. Stick with longer weekend runs, structured interval sessions, and regular short-burst work, and you’ll be positioned to break through that sub-20-minute 5 km barrier. Best of luck, and embrace the process as you chase a faster version of yourself!

References

• 3 Steps to Run A Sub-20 Minute 5km - YouTube (YouTube Video)