How I Dropped My 5K Time From 18:20 to 16:30 in Just 3 Weeks

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Want to improve your 5K time? In this video, I share how I dropped my 5K time from 18:20 to 16:30 in just 3 weeks with specific training techniques.

Ready to improve your 5K time? Check out these 3 simple tricks that can help you slash 2 minutes off your next race time. Whether you're an experienced runner or just starting out, these tips can help you reach your speed goals!

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Want to improve your 5K time? Watch this video for 3 simple tricks to slash 2 minutes off your 5K time and reach your running goals faster!

[SchachKartoffel]

i managed to lower my 5k pr from 17:47 to 16:05 just by running downhill.

[fenderOCG]

I managed a 16:38 PB at Parkrun last week, down from low 17's. Bit worried that I may never beat it as I'm old but I'm heading out now to hit 12 x 400m and 5 x 200m, going to keep grinding

[jacobmatthew]

Grantham method works! My threshold pace never felt so good this morning with a lower heart rate to boot!

[HectorKenzo]

Lee! Thank you so much for all you do here.

Been running for a little more than 1 year now

After watching your 5k and 10k Pb videos 2 months ago, I started to train specifically for the 5k sub 24, thinking it was significant (my pb was 26 minutes)

After 8 weeks of doing intervals (never done them before), I just came back from a 5k Pb attempt and did 22:02😮 I was blown away!

I was aiming for sub 50 in the 10k by december, but now I might have to reaim it to maybe a sub 45, which was unthinkable 2 months ago

Thank you so much! Love this channel

[hardcoremountainhat]

I agree with Lee, I went ALL IN this summer on the structured training and I'm having great results. Before I just tried to pile up miles, and got hurt often. Along with increased strength training, I credit the repeats, intervals, and my go to which is the progression long run. I encourage anyone new here to take this man's advise as I promise you, it will work. 🤙

[tszlokleung]

Thanks so much Lee! You inspired me to do interval at paces way faster than race pace and it really give me more confidence to aim high!

I have gone from gasping for air for 800m to 39:47 10km in two years (1 week ago)! I will try to use your tips to see if I could get sub 18 5k this year!

Keep up the good work!!!

[neilfox]

Hi Lee, I've only discovered your channel this week but it is absolutely brilliant. Your engaging communication style combined with your deep knowledge is fantastic. Keep it coming!

[nath]

This guy specialises in marathons and ultras so he likely had a strong aerobic base (did mountain 50k with 2705m elevation gain 2 months later in slightly over 5 hours). Therefore it's plausible he did little speed training for the 18:20 (he's only tracked as doing 2 parkruns so little 5k experience), did some 5k specific workouts over 3 weeks and that's why he was able to take two mins off.

Basically if you have a strong aerobic base but little tempo, anaerobic work and 5k experience and then add that specific training on its reasonably possible to experience rapid gains. The aerobic phase is the one that takes ages (4-6 weeks or more to experience the benefits from an aerobic run and you've got to layer easy miles on top of easy miles for years). Speed adapations are much quicker within a few days or week as well as better mentally at knowing you can hold a pace because you've run intervals of it in training.

[rileygshep]

Doing more short distance reps before progressing up has definitely been very helpful for me in my training

[pgplanas]

I'm just starting and aiming for my first sub-20 5k. But your advice is spot on. I started seeing real progress when I switched from 80/20 zone 2 v. intervals to 50/50. Thanks for the video!

[halosunnah]

5k training makes a runner become a better runner. I added structure to my 5k training without increasing my mileage. Less than 1 month, I recover faster, have no injuries, and improved pace regardless my imperfect interval training attempts.

[Dylan-vccy]

I went from like a 18:50 5k to 16:05 but it took me just over a year. Then again I only had been training for longer stuff like ultras and marathons so just the other day decided to do a 5k TT and bam demolished my previous time.

[movemorenowjames]

Perfect timing and loving the passion, enthusiasm and of course advice. Just getting back into road running after years of easy trails and weights/callisthenics… keen to get some speed - so as said, perfect timing- thx

[mrwhiffle]

Good advice. After Chicago and Valencia, going to apply this training strategy for the shorter distances in spring.

[Ayden.frase]

Enjoying your videos ! 🏃‍♂️great channel

[Azazel.]

Lee Thank you for your amazing story and insight. I must say, if I saw you on the street I would never guess your a fast runner.I mean, yes you look thin and fit like a runner but with the beard and long hair I would guess maybe you're a Rock and Roller and listen to Rock music and maybe play a guitar or drums.But ah as the saying goes" never judge a book by it's cover" lol.But your patience and focus to run a much faster time was great and hopefully it will inspire others to run faster or start running.

[mikes]

Nice story and thanks for sharing! I had not thought about chopping it up in 2x2500! It makes sense, and I will definitely give it a try. I always feel, the shorter the distance the more intimidating the speed and 18 minutes can last for ages.

[jochippyy]

Thankyou mr grantham for all your top notch advice 😊

[bobdevries]

Nice Lee, thanks again.

I want to start a 11 week 5 km plan next week to reach my big goal sub 20 min. Is this a good setup all around 4:00/km pace? Maybe a bit faster the last weeks if my body adapts the speed?

Week 1: 20 x 250 m
Week 2: 13 x 400 m
Week 3: 11 x 500 m
Week 4: 10 x 600
Week 5: 7 x 800 m
Week 6: 6 x 1000 m
Week 7: 5 x 1200 m
Week 8: 4 x 1500 m
Week 9: 4 x 1600 m
Week 10: 3 x 2000 m
Week 11: race

2/3 zone 2 easy runs and 15-30 km longrun on sunday.

[paxundpeace]

Being specific helps a lot in Training for a 5K what a gey example.

Great idee of doing 500 repeats compared to 400s it might be more difficult trying to stay at paces is key.