Sub-25 5K: Foundational Speed

Workout - Sub-25 5K: Foundational Speed

• 15min @ 6'45''/km
• 12 lots of:
  • 1min @ 4'45''/km
  • 1min rest
• 12min @ 6'45''/km

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A summary of Lee Grantham’s The Simplest Way to Run a Sub-25 Minute 5K, a video that’s definitely worth watching. We’ve broken it down here so you can jump into the workout right away. The full video is worth checking out for the complete rundown.

Key Points:

• Target pace: 5 min/km (8 min/mi); every 400 m in 2 min. Aim to hold this for at least 20 min before the race.
• 13‑week block: Lock in a 13‑week training block and maintain discipline; consistency beats perfection.
• Interval training forms the backbone of your speed work – begin with short, fast reps and gradually extend them while keeping total hard work around 20 min per session.
• Long run develops your aerobic base and adds a faster segment toward the end to build finishing strength.
• Recovery/easy runs remain in zone 1–2 to support recovery and maintain good form.
• Taper (10‑14 days): Preserve your intensity while dropping volume by ~30 % so you arrive fresh on race day.

Workout Example:

1. Weeks 1‑3: 12‑15 × 1‑min intervals @ 4:30‑5:00 min/km (or 7:15‑8:00 min/mi) with 1‑min jog/rest.
2. Weeks 4‑6: Build to 20 × 1‑min intervals, same pace, 1‑min rest.
3. Weeks 7‑9: 13 × 90‑sec intervals @ 5:00 min/km, 1‑min rest.
4. Weeks 10‑12: 10 × 2‑min intervals @ 5:00 min/km, 1‑min rest.
5. Long run (once weekly): 60‑75 min easy (zone 2). Split into three 20‑min blocks – first easy, middle slightly faster (6:00‑6:30 min/km), final block faster finish (5:30‑6:00 min/km).
6. Recovery/easy runs: 30‑45 min, zone 1‑2, focus on relaxed form.
7. Taper (last 10‑14 days): Reduce long run to 40‑50 min, cut interval hard time to 10 min, keep pace but less volume.

Closing Note: Take this framework and adjust the paces using your own numbers in the Pacing app – it’s a system that works for any runner aiming for a sub‑25 min 5K. Best of luck, and watch Lee’s full video for the complete details.

References

• The Simplest Way to Run a Sub-25 Minute 5K - YouTube (YouTube Video)