Overview
Lee Grantham, an ultrarunner and coach, shares a structured plan to achieve a sub-20 minute 5K, focusing on accountability, gradual training progressions, and specific interval sessions. The plan is practical for runners at different starting points and emphasizes discipline, consistency, and intelligent pacing.
Mindset and Preparation
- Decide to fully commit to the sub-20 minute 5K goal.
- Book a race 13 weeks in advance to create accountability.
- If lacking fitness, use 4–5 weeks to rebuild running habits and strength.
- Recognize that discipline and consistency are critical for progress.
Understanding the Target
- Sub-20 minute 5K requires 4:00/km (6:26/mile) pace.
- Aim for 1 minute per 250 meters throughout the race.
Training Structure and Progression
- Be honest about your current fitness; assess with timed 5K and 3K runs.
- Start interval training based on current pace, progressing as fitness improves.
- Track heart rate recovery as a measure of fitness and session sustainability.
Warm-Up Routine
- Prioritize a comprehensive warm-up: walk, jog, dynamic stretches, and strides at session pace.
- Ensure readiness to maintain consistent effort and prevent injury.
Key Interval Sessions (Progression)
- Week 1: 20 x 1 minute (60s rest; target 250m per rep).
- Week 2: 13 x 90 seconds (60s rest).
- Week 3: 10 x 2 minutes (60s rest).
- Week 4: 8 x 2:30 minutes (60s rest).
- Week 5: 7 x 3 minutes (60s rest).
- Week 6: 5 x 4 minutes (60s rest).
- Week 7: 4 x 5 minutes (60s rest).
- Week 8: 3 x 2km (60s rest) or incremental build-up to this goal.
- Bonus: 2 x 10 minutes (2.5km) at target pace on fatigued legs.
Weekly Training Layout
- Main interval session on Wednesday; long run on Sunday for maximum adaptation.
- Two additional recovery runs and two easy runs per week.
- Always take a rest day after the interval session.
Tapering and Race Preparation
- Final key interval session 10 days before race day.
- In last 10 days, reduce volume but maintain intensity (e.g., 12 x 1 min intervals at pace).
- Scale back long runs, recovery, and easy runs slightly to freshen up.
Race Execution Strategy
- Replicate interval session fueling and pre-race routine.
- Start conservatively, maintaining 4:00/km pace with minimal effort.
- Gradually increase effort after 2.5–3km and finish strong in the last 1–1.5km.
Advantages of 5K Racing
- Frequent racing opportunities allow for continual feedback and training adjustments.
- Developing speed and pacing at 5K improves performance at longer distances and marathons.
Action Items
- ASAP – Runner: Schedule a 5K race 13 weeks from today.
- Weekly – Runner: Complete designated interval session every Wednesday.
- Weekly – Runner: Perform a long run each Sunday.
- Weekly – Runner: Include two recovery and two easy runs, with a rest day after intervals.
- 10 days before race – Runner: Do final long interval session.
- Final week – Runner: Reduce total training volume by approximately 40%, maintain pace intensity.