15-Min 5K Plan: Foundational Speed

Workout - 15-Min 5K Plan: Foundational Speed

• 10min @ 5'30''/km
• 5 lots of:
  • 200m @ 3'00''/km
  • 1min rest
• 5min @ 5'30''/km

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Lee Grantham’s “Run a 15-Minute 5K: Step-by-Step Training Guide to Hit Your Fastest 5K Time!” lays out a practical approach to breaking through. The core ideas are below so you can start today. The full video is worth a watch.

Key points

• Build the workout by lengthening interval distances at a steady pace, around 3 min/km (36 sec per 200 m, 72 sec per 400 m, 1:48 per 600 m, 2:24 per 800 m, 3:00 per km).
• Every stage is 5 reps with 60 seconds of recovery. This trains your ability to drop HR between efforts.
• The plan moves on your timeline. Stay at one stage until the reps feel manageable, then go longer.
• Quality first. Hit the times, keep the 60-second recoveries, and use breathing and HR as guides.

The five-stage progression

1. Stage 1: 5 × 200 m at 36 s each, 60 s rest.
2. Stage 2: 5 × 400 m at 72 s each, 60 s rest.
3. Stage 3: 5 × 600 m at 1:48 each, 60 s rest.
4. Stage 4: 5 × 800 m at 2:24 each, 60 s rest.
5. Stage 5: 5 × 1 km at 3:00 each, 60 s rest.

Run one stage per week, 7-10 days between sessions. Move on only when the current intervals feel manageable.

How to get started: warm up for 5 minutes, then try stage 1. Adjust target paces in the Pacing app to your fitness. Consistency matters more than speed.

References

• Run a 15-Minute 5K: Step-by-Step Training Guide to Hit Your Fastest 5K Time! - YouTube (YouTube Video)