Run a 15-Minute 5K: Step-by-Step Training Guide to Hit Your Fastest 5K Time! - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Run a 15‑Minute 5K: Step‑by‑Step Training Guide to Hit Your Fastest 5K Time! from Lee Grantham. 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:

Train by progressively increasing interval length while keeping the pace at roughly 3 min/km (36 s per 200 m, 72 s per 400 m, 1:48 per 600 m, 2:24 per 800 m, 3 min per 1 km).
Each stage consists of 5 repeats with a constant 60‑second recovery to teach you how to lower heart rate between hard efforts.
The plan is flexible – you can stay at a given stage until the reps feel easy, then move to the next longer interval.
Focus on quality: hit the target time for each interval, keep the rest exactly 1 min, and monitor breathing/heart‑rate control.

Workout Example (Stage 1 → Stage 5):

Stage 1 – 5 × 200 m @ 36 s each, 60 s rest.
Stage 2 – 5 × 400 m @ 72 s each, 60 s rest.
Stage 3 – 5 × 600 m @ 1 min 48 s each, 60 s rest.
Stage 4 – 5 × 800 m @ 2 min 24 s each, 60 s rest.
Stage 5 – 5 × 1 km @ 3 min each, 60 s rest. Run each stage once per week (or every 7‑10 days) and only progress to the next stage when the current intervals feel comfortably doable.

Closing Note: Give yourself a quick 5‑minute warm‑up, then try the first stage today – you can even adjust the paces in the Pacing app to match your current speed. Keep building, stay consistent, and watch that 15‑minute 5K become a reality!