How I Train To Run A Sub 15 Minute 5K - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of How I Train To Run A Sub 15 Minute 5K 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:

The week is built around three session types: an aerobic threshold (LT1) double‑threshold day, an anaerobic threshold (LT2) 400 m repeat day, and a short track V2‑max turnover day.
All intervals are paced by time per kilometre, not distance, so you can translate them to your own paces in the Pacing app.
Warm‑ups, standing recoveries, and heart‑rate checks keep the effort in the right training zone.

Workout Example:

Morning Double‑Threshold (LT1) – 3 km easy warm‑up → 5 × 7 min at LT1 (≈3:35 / km, HR 155‑160 bpm) → 60 s standing recovery between reps. Total ~1 hour.
Evening Double‑Threshold (LT2) – 3 km warm‑up → 20 × 400 m at 3:02‑3:07 / km (≈10 k pace) → 30 s effort, 60 s recovery. Run on a flat road or track.
Thursday Track Turnover (V2‑max) – 10 min at LT1 (~3:30 / km) → 8 × 200 m at 3:15‑3:18 / km (slightly faster than race pace) → jog back recovery (≈200 m). Finish with a cool‑down.

Practical Tips:

Use a standing recovery (no walking) for the LT1 repeats to keep HR stable.
Check your heart‑rate after the first interval to confirm you’re in the target zone.
Run the final V2‑max session in the shoes you’ll race in to ensure comfort.
Aim for a race‑day 5K pace around 2:55 / km; the 200 m reps should feel a touch quicker.

Closing Note: Try one of these sessions this week and tweak the paces to match your current fitness using the Pacing app. You’ll feel stronger, faster, and ready to crush that sub‑15‑minute 5K. Happy running!