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! maps out a practical approach to breaking through that barrier. We’re distilling the core ideas so you can start today, though the full video deserves a watch for the complete picture.

Key Points:

• Build your workout by extending interval distances while holding a steady pace—around 3 min/km (36 seconds per 200 m, 72 seconds per 400 m, 1:48 per 600 m, 2:24 per 800 m, and 3 minutes per kilometer).
• Every stage involves 5 reps followed by 60 seconds of recovery—this trains your ability to bring your heart rate down between efforts.
• The plan works on your timeline: stay at one stage until those reps feel manageable, then move on to longer intervals.
• Quality comes first—hit your target times, stick to the 60-second recoveries, and tune into your breathing and heart rate as guides.

The Five-Stage Progression:

1. Stage 1 – 5 × 200 m @ 36 s each, 60 s rest.
2. Stage 2 – 5 × 400 m @ 72 s each, 60 s rest.
3. Stage 3 – 5 × 600 m @ 1 min 48 s each, 60 s rest.
4. Stage 4 – 5 × 800 m @ 2 min 24 s each, 60 s rest.
5. Stage 5 – 5 × 1 km @ 3 min each, 60 s rest.

Tackle one stage per week, with 7 to 10 days between sessions. Only move forward when the current intervals start to feel comfortably within reach.

How to Get Started: Begin with a 5-minute warm-up, then try stage 1 when you’re ready—you can adjust the target paces in the Pacing app to match your current fitness level. Consistency matters more than speed; trust the progression and you’ll get there.

References

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