HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs - Ben Is Running

Intro: This is a quick summary of HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key points:

• 8‑week build with ~130 km/week, mixing a weekly speed session, a threshold/tempo session, and a long run.
• Speed work: 4 × (3 × 500 m) at 3K–1500 m pace (~2:24–2:20 per 500 m), 20 s recovery.
• Threshold work: 10 × 1 km with 1 min jog, average ~3:15–3:20 per km.
• Taper session (2 days before race): 2 × (1 km, 600 m, 300 m) at race‑pace or faster, focusing on leg turnover.
• Long runs alternated between steady 22–26 km at ~4:05/km and tempo‑ish 22 km at ~3:35/km.

Workout example: Speed session (3 weeks out) – 4 sets of 3 × 500 m. Run each 500 m at roughly 2 min 24 s (≈2:48 /km), 20 s rest between reps, 4 min rest between sets. Total ~6 km.

Threshold session (mid‑block) – 10 × 1 km at 3 min 15 s per km, 1 min easy jog between reps. Total 10 km.

Taper (2 days before race) – 2 × [1 km @ 3:00 /km, 600 m @ 1:40, 300 m @ 0:43]. Keep effort sharp, volume low, intensity high.

Closing note: Try these sessions this week, adjusting the paces to match your current fitness in the Pacing app. You’ll feel stronger and faster heading toward a sub‑15 min 5K. Keep it fun, stay consistent, and let’s smash that goal together!

References

• HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs - YouTube (YouTube Video)

Workout - Sub-15 5k VO2 Max Session

• 10min @ 6'00''/km
• 4 lots of:
  • 500m @ 2'48''/km
  • 20s rest
  • 500m @ 2'48''/km
  • 20s rest
  • 500m @ 2'48''/km
  • 20s rest
  • 4min @ 5'30''/km
• 10min @ 6'00''/km

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