Interesting, I actually just did my long run before watching this! I just happened to do something similar but not quite the same. My first 11km was in Z2 and then my final 3 km was at a 4:36 pace. I’ll try out your one in a few weeks and have the final 5k sitting around that 4:30 pace. Thanks for the info
Current Watch estimate is 24:44. I got to 23:11 in 2023 but too many injuries in 2024. Going to try to lower my time in 2025 and eventually (in the next few years) run a sub 20:00! It has been over thirty years since my last sub 20:00.
My last race was about 28:30, i will try to reach the 25:00 mark in my next race in February. I can feel a good improvement thanks to your videos. Greetings from Brazil.
Currently running 5k in about 19:30. PB is 18:56 and would like to get my time a bit under this in 2025! This channel is a big help and inspiration on the journey!
Current time 24:40. This has been achieved after 7 months of training and loosing 18kg. My goal time 19:59 for the 5km. I have definitely caught the running bug. Thank you for all your content, I will be implementing your advice.
2024 pb 21:28 on hilly parkrun which measured 80m short according to Polar/Strava. Was sub 20 in 2022.Aim to be sub-20 as part of sprint tri (age 60). Current target is sub 6:00 for a mile, to increase speed
Current time 23.30 and goal time 19.59! Thanks for the helpful tips. I've put a number of them from watching your videos over the last 5 months or so into place and already shaved 1m30s off my PB. In that Banana zone currently and loving it
Massive thanks as always Lee! Really cool to see your channel growing - you really deserve it; haven't found a more inspiring and in-depth running channel. You've changed the way I approach training and more importantly, goal setting and self belief. Current time is 20:13/20:25 depending on whether you believe Garmin or Strava. Ultimate/long term goal is around sub 18 (or whatever time is necessary to run a sub 3 marathon), but goal for this year is sub 20 and then seeing where things take me. All the very best!
Cheers Lee - another great video. Focusing on half and marathon this year but will return to this video for sure when I have another go at the 5km distance.
Last 5k race was 21:40 in 2022, so I’m looking to get 19:30 this year. But I’ll be in Thailand for February and may not be able to do as much running as I’d prefer.
Current 5k time is 20:03, which was during a 40:42 10k run, never trained specificly for either of those distances. Goal for 2025 is a faster marathon, still figuring out what goal is realistic, eying for something like 03:10-03:20.
The fastest 5k for me was 16.56. Currently, @22.25 and blowing. I'm going to follow this throughout the next few weeks/ months and celebrate by wearing your t- shirt😅 Thanks Lee
Still not done a flatout 5K recently but about the 20min mark. Pb 18:45 so WILL be setting a new Pb this year . Your vids and workouts make a lot of sense so once my current HM plan finishes early March i'll be in touch.
Happy New Year Lee. I'm absolutely loving the videos mate, I can't get enough of them atm!! 🤩 So my current 5k time is 18 flat but the main goal this year (Goal A you could say) is to try to break the 17:00 barrier, Goal B break 17:15 and Goal C break 17:30. Got loads of time on my side so absolutely no reason I can't break 17mins and that's what I am solely focussing on atm! 💪 Keep these quality vids coming. Massively informative and to the point! All the best mate.
@@leegrantham Thanks Lee. When you put it like that and can start to buy into that mindset/approach to all future key sessions in training and races then it suddenly seems incredibly achievable! All the best for your upcoming season and I hope you go on to achieve the goals that you’ve set for yourself mate.
Great video, I’m Aiming for sub 20 in 2025. I was at around 23 this time last year and now down to 20:17. With some of your tips I’m hoping to smash 29 mins in 2025!!
Thanks for the tips, I know I'm so close to the sub 20min 5km mark, I had a 5km time trial penciled in last week, but wasn't feeling nowhere near 100% so wasn't wasting my energy, so going to go for it next week after a good weeks training this week, LETS GO!!!
Hey Lee, loving your videos - your passion and approach to running is inspiring! I have completed a few months of base training and did a parkrun last week of 19.13 (current time) with no structured interval training. My pb is 18.47 (after extended 5k training) - my goal for 2025 is sub 18, but I believe 17.30 is possible. I have always tended to be conservative in my mindset, so you have really challenged me to go with a big goal. Your 6 day a week structure is genius - in the past i have found an interval, tempo (and/or threshold + a long run) quite a lot, so to have an interval + varied long runs (LSD, fast-finish, tempo efforts etc.) will suit me well. Now getting back into intervals, running recovery and easy runs truly easy has been refreshing. Thanks for your amazing content. Tom
My current pb which I did in November is 21:01 on a flat parkrun and I recently did 21:18 on a hilly parkrun. My goal is to break 20 minutes before I'm too old 😂(52). Thanks for your RUclips videos. I'm going to make sure I do suggested interval sessions once a week and run my longer runs slower.
Sup man🤙 Its almost like your content comes at exactly the time i need to hear it.. really helps me on my journey, thanks alot Lee. Im sure that runners t-shirt will shave minutes of my 5k pb💪
My current personal best is unofficial at 18:03 because I don't really do those distances. I prefer 10k or half marathon distances, so I only use a quick 5k as a test of my fitness. Still recovering from injury, but I should definitely be able to get sub 17 in 2025.
One thing i would really value some clarity on is what do these sessions look like on a training block? So what does a week look like? E.g. two intervals with one long and rest easy?
Corrent 5k 24:32 Goal 2025 is actually 20:00! First time i have a goal! So this video was perfect timing! So as I understand it, once pr week I do one of the intervals, and a longrun. Not more than 1 interval and 1 long run each week? The other runs should be slow zone 2?
Hey like your videos Lee and well my current pace is 30 min in 5k and well I’m very ambitious and I’m looking forward on breaking the 20 minutes in a 5k. and I know it’s gonna be hard but I am determined on doing that accomplishment.
Awesome video again! Thanks! My current PB 21:41. I would like to get under 21 Mins in 2025. A question though. How many interval sessions would you recommend a week? You said about getting the hill workouts in every week. I personally feel doing hill reps along with the 400m session or the 1000m session in the same week would burn me out
Great sessions, thank you. Do you recommend one session per week over 6 weeks and repeat, or perhaps 2 of the sessions per week over a 3-week cycle, alongside steady runs and gym sessions? I won't break my record of 17m45s achieved in my 20s, but sub 20min is a target I still have, having done 21;13 last year, but at 61 it's going to get harder! This is one step towards my bigger goal of a sub-5 hour 50K ultra in 2025.
Current 5K PB is 20'39". I believe I am ready to break 20', maybe 19'30" My actual mission is sub 3h20' at Maratón de Sevilla. I don't know if I should try the 5k PB during that marathon plan, it would give me confidence I guess
Hey Lee, my current PB on 5k is 22:30 - I want to hit Sub 20 in the next 20 Months. I followed plans like 12 Weeks now with lots of quality Sessions e.g. 6x1k @3:54 - but i currently feel not close enough to hold that for longer than 1k. Might it be I am over trained? Doing too much? Its tough for me to stay in the "red zone" for more than 5min. Best Regards and thank you for all the input!
My pb for 5k is 23.50 in 2023, and go down to 24.30 in 2024, because too much happen at that year and my goal time for next race, which is in february 23 is at least go back to my pb in 2023, hope your section in this video help me to reach it. But i dont know, is this pb achievable, because when i run lets say 4.30 /km for 2-3 km ,my hr is fly to the moon, it's very hard to do that pace for 5k
Hi Lee, I know you have 7-days training period but wouldn't it be better to have 8 days period? Ie: hard session-day off-recovery run-easy run (2 times)? So after every hard session one day off.
It's a good question; I've tried it, and also a session every 3rd day, also a 9-day week, it turns out that 7 days is enough, as the long run usually doesn't take as much recovery as the interval day.
My current 5k PB is 22:53 from 2 years ago. I would love to break the 20 min. barrier this year. Would that be possible for a 59 yo like me? You said that anybody could do it :)
I got more of a question for 5K times 10 to 50 K I’m 62. I’m trying to get consistent with all my 50 cases like in the next two months I got 350 K where I can be sub six hours. I’m doing one day a week of your intervals the one minute on one minute off times 20 and then later in the week I got this like double hill run half a mile Levels off and another half a mile up and I do that repeats on that on like Thursday long run Saturday and all the normal things now is it just more time of course when I was younger, I could do. I did a 50 K and for something it was you know five I can’t do that anymore, but I’d like to be consistent at six. I find out if it’s a flatter place I can do six is no problem if it’s a real rough little rough or more terrain I kind of fall apartany ideas? I think it’s my strength work cause that’s the one thing I don’t I don’t find the time to to get to the gym want to two times a week and I think that would help especially in my age.
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Interesting, I actually just did my long run before watching this! I just happened to do something similar but not quite the same. My first 11km was in Z2 and then my final 3 km was at a 4:36 pace. I’ll try out your one in a few weeks and have the final 5k sitting around that 4:30 pace. Thanks for the info
Current Watch estimate is 24:44. I got to 23:11 in 2023 but too many injuries in 2024. Going to try to lower my time in 2025 and eventually (in the next few years) run a sub 20:00! It has been over thirty years since my last sub 20:00.
Good luck for this year, work ethic wins!
Last race 22:30 -> Goal Sub 20
Current 5,6,7 1k workout at 6:31 pace down from 6:45 pace.
Great work, big goal!
My last race was about 28:30, i will try to reach the 25:00 mark in my next race in February. I can feel a good improvement thanks to your videos.
Greetings from Brazil.
Currently running 5k in about 19:30. PB is 18:56 and would like to get my time a bit under this in 2025! This channel is a big help and inspiration on the journey!
Current time 24:40. This has been achieved after 7 months of training and loosing 18kg. My goal time 19:59 for the 5km. I have definitely caught the running bug. Thank you for all your content, I will be implementing your advice.
Absolutely awesome, Aydon! Huge gains!
2024 pb 21:28 on hilly parkrun which measured 80m short according to Polar/Strava.
Was sub 20 in 2022.Aim to be sub-20 as part of sprint tri (age 60). Current target is sub 6:00 for a mile, to increase speed
Current time 23.30 and goal time 19.59! Thanks for the helpful tips. I've put a number of them from watching your videos over the last 5 months or so into place and already shaved 1m30s off my PB. In that Banana zone currently and loving it
Fantastic, Cameron, these are great steps forward and as you've noticed, great to have fun in this period. 🚀
Massive thanks as always Lee! Really cool to see your channel growing - you really deserve it; haven't found a more inspiring and in-depth running channel. You've changed the way I approach training and more importantly, goal setting and self belief. Current time is 20:13/20:25 depending on whether you believe Garmin or Strava. Ultimate/long term goal is around sub 18 (or whatever time is necessary to run a sub 3 marathon), but goal for this year is sub 20 and then seeing where things take me. All the very best!
Superb, Nick, that's a great goal and methodical for the sub-3, all well within your capability, and thank you for your kind words! 🙏
Cheers Lee - another great video. Focusing on half and marathon this year but will return to this video for sure when I have another go at the 5km distance.
Last 5k race was 21:40 in 2022, so I’m looking to get 19:30 this year. But I’ll be in Thailand for February and may not be able to do as much running as I’d prefer.
Thailand is a great place to run, Nathan!
Current 5k time is 20:03, which was during a 40:42 10k run, never trained specificly for either of those distances. Goal for 2025 is a faster marathon, still figuring out what goal is realistic, eying for something like 03:10-03:20.
18:18 on racetrack, but 19:09 on official race ,so want to push sub 18 ,17 this year . Consistency is the 🔑
100% Mario, this sounds like an exciting year!
Great video! 20.14 -> 19.59 🎉
1% gain - I think you'll achieve more in 2025.
Current 5k time is 22:25 for 5k goal for the end of the year sub 19 min
Superb. Good man!
The fastest 5k for me was 16.56.
Currently, @22.25 and blowing.
I'm going to follow this throughout the next few weeks/ months and celebrate by wearing your t- shirt😅
Thanks Lee
It'll come back quick!
Finally moved my 19:11 to.. 19:00. Happy and gutted at the same time.
I’m wondering if I can go big and knock a whole minute off this year.
It's always a good thing to be your fastest ever, and I wish you big things for this year!
19:54. Did it in last summer. Working on half now. Goal is 4:30 / km. After that will come back to 5K again. Thanks your videos, sir.
That'll give you a great base of endurance to insert the speed. What a year this will be!
Still not done a flatout 5K recently but about the 20min mark. Pb 18:45 so WILL be setting a new Pb this year . Your vids and workouts make a lot of sense so once my current HM plan finishes early March i'll be in touch.
PB 22:30min, GOAL SUB 20min. Great Videos. THX
Thanks for that, Marcel!
Happy New Year Lee. I'm absolutely loving the videos mate, I can't get enough of them atm!! 🤩
So my current 5k time is 18 flat but the main goal this year (Goal A you could say) is to try to break the 17:00 barrier, Goal B break 17:15 and Goal C break 17:30. Got loads of time on my side so absolutely no reason I can't break 17mins and that's what I am solely focussing on atm! 💪
Keep these quality vids coming. Massively informative and to the point! All the best mate.
You got this, Daniel. No reason you can't make it happen, I always think of it as a % gain, which from 18 to 17 is 5%-ish. 🚀
@@leegrantham Thanks Lee. When you put it like that and can start to buy into that mindset/approach to all future key sessions in training and races then it suddenly seems incredibly achievable! All the best for your upcoming season and I hope you go on to achieve the goals that you’ve set for yourself mate.
@@danielangus5216 Thank you, Sir, I appreciate that!
Great video, I’m
Aiming for sub 20 in 2025. I was at around 23 this time last year and now down to 20:17. With some of your tips I’m hoping to smash 29 mins in 2025!!
Keep it up, Dave. Great to read that, sub19 is on the cards this year.
Thanks for the tips, I know I'm so close to the sub 20min 5km mark, I had a 5km time trial penciled in last week, but wasn't feeling nowhere near 100% so wasn't wasting my energy, so going to go for it next week after a good weeks training this week,
LETS GO!!!
Hey Lee, loving your videos - your passion and approach to running is inspiring! I have completed a few months of base training and did a parkrun last week of 19.13 (current time) with no structured interval training. My pb is 18.47 (after extended 5k training) - my goal for 2025 is sub 18, but I believe 17.30 is possible. I have always tended to be conservative in my mindset, so you have really challenged me to go with a big goal. Your 6 day a week structure is genius - in the past i have found an interval, tempo (and/or threshold + a long run) quite a lot, so to have an interval + varied long runs (LSD, fast-finish, tempo efforts etc.) will suit me well. Now getting back into intervals, running recovery and easy runs truly easy has been refreshing. Thanks for your amazing content. Tom
My current pb which I did in November is 21:01 on a flat parkrun and I recently did 21:18 on a hilly parkrun. My goal is to break 20 minutes before I'm too old 😂(52). Thanks for your RUclips videos. I'm going to make sure I do suggested interval sessions once a week and run my longer runs slower.
21:24. Aiming for sub 20 and also doing longer races this year
Good work, Bruce!
Sup man🤙
Its almost like your content comes at exactly the time i need to hear it.. really helps me on my journey, thanks alot Lee.
Im sure that runners t-shirt will shave minutes of my 5k pb💪
Happy to help, Donny. Thank you! 🙏
18:39 is my current time. I’m looking to eat better and tweak some of my training to reach a goal of sub 18 for 5K.
Pb was last month. 19.47 (thanks to your advice on previous videos) hoping to get close to 18.30 this year. Just need to stay injury free. Cheers
Great stuff, Graeme, I'm glad you're getting something from them, and 100% staying out of bother is half the battle.
My current personal best is unofficial at 18:03 because I don't really do those distances. I prefer 10k or half marathon distances, so I only use a quick 5k as a test of my fitness. Still recovering from injury, but I should definitely be able to get sub 17 in 2025.
Great info again Lee.
Current PB road is 18.11
Goal time which will happen soon is under 18, but the main aim is sub 17 which is always on the mind!
Great stuff, Mat. Just keep doing reps at 3.20-3.30. 👍
@ cheers lee
One thing i would really value some clarity on is what do these sessions look like on a training block? So what does a week look like? E.g. two intervals with one long and rest easy?
Corrent 5k 24:32
Goal 2025 is actually 20:00! First time i have a goal! So this video was perfect timing!
So as I understand it, once pr week I do one of the intervals, and a longrun. Not more than 1 interval and 1 long run each week? The other runs should be slow zone 2?
Hey like your videos Lee and well my current pace is 30 min in 5k and well I’m very ambitious and I’m looking forward on breaking the 20 minutes in a 5k. and I know it’s gonna be hard but I am determined on doing that accomplishment.
It's all progress, Pepe. You've got some great times ahead of you. 👍
Awesome video again! Thanks!
My current PB 21:41. I would like to get under 21 Mins in 2025.
A question though. How many interval sessions would you recommend a week?
You said about getting the hill workouts in every week. I personally feel doing hill reps along with the 400m session or the 1000m session in the same week would burn me out
Currently running between 24-27 mins for 5km but would love to get down near that 20 min for 5km and improve for half marathon
Love from Kuwait 🇰🇼😍,,
My current time is 21:51 and hoping to achieve 20:00 within 2 months, it is achievable? Tell me what’u think!
If you're new to running or running with consistent structure, absolutely.
Great sessions, thank you. Do you recommend one session per week over 6 weeks and repeat, or perhaps 2 of the sessions per week over a 3-week cycle, alongside steady runs and gym sessions? I won't break my record of 17m45s achieved in my 20s, but sub 20min is a target I still have, having done 21;13 last year, but at 61 it's going to get harder! This is one step towards my bigger goal of a sub-5 hour 50K ultra in 2025.
PB is 23:20 (Sep 24) and I am aiming for hitting the sub 20 in June 2025.
Current PB is 19:17 but with my training I feel like I could go in the 18min range
3% improvement, you can make it happen this year!
Current time 25.40, will try these key workouts and gradually lower my time until I hit 19.59 this 2025!
23min for 5K is my current time, hope I manage to lower to sub 22min in 2025.
Current 5K PB is 20'39".
I believe I am ready to break 20', maybe 19'30"
My actual mission is sub 3h20' at Maratón de Sevilla.
I don't know if I should try the 5k PB during that marathon plan, it would give me confidence I guess
How about triathlon? How to improve in the half ironman distance & how to run the half marathon on fatigued legs like we have to do.
Hey Lee, my current PB on 5k is 22:30 - I want to hit Sub 20 in the next 20 Months. I followed plans like 12 Weeks now with lots of quality Sessions e.g. 6x1k @3:54 - but i currently feel not close enough to hold that for longer than 1k. Might it be I am over trained? Doing too much? Its tough for me to stay in the "red zone" for more than 5min. Best Regards and thank you for all the input!
Current time is for 5K is 22:30 goal is below 20 mins this year!
Could you do one for 25 mins?
Yes, I can do that. 👍
@@leegrantham Thanks!
now currently my 5k is 22.54 I wish I can run sub 20min in this 2025 🙌
It's an exciting goal!
My pb for 5k is 23.50 in 2023, and go down to 24.30 in 2024, because too much happen at that year and my goal time for next race, which is in february 23 is at least go back to my pb in 2023, hope your section in this video help me to reach it. But i dont know, is this pb achievable, because when i run lets say 4.30 /km for 2-3 km ,my hr is fly to the moon, it's very hard to do that pace for 5k
Current 5K - 19:35. Goal 5K Sub 18
Hi Lee, I know you have 7-days training period but wouldn't it be better to have 8 days period? Ie: hard session-day off-recovery run-easy run (2 times)? So after every hard session one day off.
It's a good question; I've tried it, and also a session every 3rd day, also a 9-day week, it turns out that 7 days is enough, as the long run usually doesn't take as much recovery as the interval day.
@@leegrantham So when the God created the world in 6 days (+1 day rest) he had in mind runners as well.. 😀
@ 👌
My current 5k PB is 22:53 from 2 years ago. I would love to break the 20 min. barrier this year. Would that be possible for a 59 yo like me? You said that anybody could do it :)
Yes it's possible, unless you feel over the last 20 years you've done absolutely everything you can and left no stone unturned.
@@leegrantham Thanks for your response! I started running 3 years ago so I will give it a shot. Really great videos btw, thank you 👍
Good man, thank you, Henk. 🙏
I got more of a question for 5K times 10 to 50 K I’m 62. I’m trying to get consistent with all my 50 cases like in the next two months I got 350 K where I can be sub six hours. I’m doing one day a week of your intervals the one minute on one minute off times 20 and then later in the week I got this like double hill run half a mile Levels off and another half a mile up and I do that repeats on that on like Thursday long run Saturday and all the normal things now is it just more time of course when I was younger, I could do. I did a 50 K and for something it was you know five I can’t do that anymore, but I’d like to be consistent at six. I find out if it’s a flatter place I can do six is no problem if it’s a real rough little rough or more terrain I kind of fall apartany ideas? I think it’s my strength work cause that’s the one thing I don’t I don’t find the time to to get to the gym want to two times a week and I think that would help especially in my age.
Some of these sessions were similar to your other video with the 12 x 2, 6 x 4, 3 x 8, 2 x 12, and 1 x 24. Are those just for more advanced runners?
My current 5k is 25:57. Do you think I its safe for me to try this workouts or should I break 25mins first before attempting this?
Current 5k pb is 26:03. I don't think i can do these paces yet, especially 4:10 at tempo run. How do I build up for these sessions?
Currently 20:30 want to go 19:30 for the start of “25”
Current time 21:37
18 min by end of 2025❤
21.21 2025.= 20.00..😬 harder than it looks!
Definitely, Jacob, which makes it so much more worthwhile. 🚀
21.01 for 5k
19 something!!!!
Frank
❤
🖤