Sub-22 5K Speed Builder
Workout - Sub-22 5K Speed Builder
- 10min @ 6'00''/km
- 8 lots of:
- 600m @ 4'55''/km
- 1min 30s rest
- 5min @ 6'30''/km
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Lee Grantham’s video Break 22 Minutes: 5K Training Plan for a New Personal Best! outlines a straightforward approach to cracking a sub-22-minute 5K. Here’s a breakdown of the key principles you can apply today. Watch the full video for additional detail and context.
Key Points:
- Structure your week with three hard days (Monday, Wednesday, Friday) and a dedicated Sunday speed run; keep easy runs at 7.5‑8 km/h, roughly 33% below your target pace.
- Make Wednesday your speed-work day on the treadmill, hitting 12‑12.5 km/h (roughly 5 min/km) to build speed tolerance while keeping your heart rate manageable.
- Every 3‑4 weeks, schedule a full 5K time trial on Sunday; other weeks call for 80‑90% effort with short repeats.
- Start each session with 10‑12 minutes of easy jogging, then begin your main set. Between repeats, take 30‑45 seconds of easy movement (walking or relaxed jogging) to bring your heart rate down.
- Progress your interval volume from 3 km up to 5 km by expanding repeat length in stages: 300 m, then 400 m, 600 m, 800 m, and finally 1 km as you adapt.
Workout Example:
Warm‑up: 10‑12 min easy jog (7.5‑8 km/h) + dynamic drills
Main set: 10 × 300 m repeats @ 12.5 km/h (≈5 min/km)
• 1 min easy jog or walk between reps to bring HR down
Progression: after 2‑3 weeks increase to 12 × 300 m or 10 × 400 m, then 8 × 600 m, etc., building total interval volume to 3‑5 km.
Cool‑down: 5‑10 min easy jog*Adjust the speeds to match your current easy‑run pace – aim for about 20‑25 % faster than your normal easy speed.
Closing Note: Put this framework into practice using the Pacing app to dial in your own numbers. Track your heart rate, stick with the plan, and let the data guide you—you’ll be under 22 minutes sooner than you think.