HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs

In todays video I take a look back at how I broke the 15 minute barrier for the 5K last summer. I take a look back at my training on strava from the 8 weeks prior to highlight some of the aspects of my training that lead to this result. If you enjoy the video please leave a like and consider subscribing for more running related content.
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[@hannesbengtsson7164]

Thank you, Ben! Much appreciated to get this insight! Stay safe and merry Christmas! 🎄

[@BenIsRunning]

Merry christmas to you too!

[@TheRichKeeble]

Very good Ben. Your speeds are eye watering but the principles make a lot of sense and I’ve had success following previous recommendations of yours so have noted these workouts as well x

[@geoffh2560]

Very interesting to see the variety in your training block - a great lesson to many of us!

[@BenIsRunning]

That’s my biggest takeaway looking back, variety. A little bit of threshold, a little bit of speed work and alternating long runs. To run a fast 5k a training plan needs a bit of everything in my opinion :)

[@onitxuga]

I love this breakdown of your training! What a good insight! Thanks, Ben! 🤝

[@LARKRunningUK]

Thanks for the info Ben. I’m doing more specificity next year in my training and really focusing on each distance in turn with more anaerobic and interval work planned. Will give these workouts a go as part of that 👍🏻

[@eddiegaul1903]

Great video Ben. I've been watching you for a long time now and I remember those sessions. I like the summary and training tips you are offering. I am way beyond ever running anything close to 15 minutes but I can sure try to get faster. Definitely a process and definitely harder as you get older. Love your videos and I always get inspiration from them. Keep it up

[@BenIsRunning]

Thanks Eddie! No matter your ability I’m sure taking on tips such as one speed or longer threshold session can certainly be applied to any level. Really appreciate your support and feedback

[@JackD87]

I was there watching! Class result.

[@BenIsRunning]

Thanks Jack

[@jordans1712]

You've had a big running year. Good to look back at those sessions

[@Charlieisrunning1]

Another amazing video Ben!!

[@BenIsRunning]

Thanks Charlie!

[@groupsimon6501]

Thanks for these interesting insights😊

[@nualaodwyer3721]

Another class vlogmas video 👏

[@hamied5628]

love it, thank you so much!

[@jayesh630]

Ben can you make a video on how you dealt with your mindset during the 8 week long injury period that you took some time off from running? I’ve come across a right calf pain and my training has stopped but I am not able to cope up not training mentally. I’ve been training from almost 13-14 years now. Some insight from you in a video would be very helpful, if you may.

[@BretWhittaker]

Nice work!

[@alfdickinson1971]

HNY:Interesting vlogg-great work! I love 5k! I think really my marathon training blocks are just pre season for a 5k pb attempt lol

[@laurenmillyx]

Did you draw that “but first coffee” graphic in the background? It’s really good!

[@michaelloibl2886]

It's very interesting that you gave us insights in your trainings. How much rest did you do between your 500m reps. and how long was the set rest? My goal is to break the sub 17 barrier💪

[@deniswork938]

It would be interesting to hear about your preparation for the 10k

[@BenIsRunning]

Can film a similar video :) I did doccument my training for my recent 10k in a playlist called project 30:30 if you wanted to have a look :)

[@uMsubathi]

This is good overview

[@BenIsRunning]

Thank you

[@simoncarter1653]

Ben can you go through your pacing for marathon workouts and the long run especially please.

[@fizzykiwi]

Yo Ben cheers for the sick vid with all the detail. Could I please ask your height and race weight if that’s not too personal… getting back into running and am 10kg heavier at 6’1, looking to build muscle and be in the high 70’s kg

[@runningqrew]

As a freshman in Uni my main goal this season is to run 14:30s, thank you for braking down your training I will definitely try to implement your advice.

[@LuffLab]

Track PBs are wild

[@distantlight4527]

Where were you 6 years ago Ben. Great video.

[@plusrunning]

Im looking to break the 30 minute barrier lol I used to be able to run a 22 min 5k but I steered away from running to do strongman and bodybuilding, I got too big for my liking so Im slowly chipping at my goals now.

[@BenIsRunning]

You should check out Nick bare, he does a good of combining the two :)

[@remcodejong9149]

@@BenIsRunning He also combines it with steroids.

[@dylmanu333]

Would check out fergus Crawley

[@L-dw5sx]

@@remcodejong9149finally someone said it 💉

[@jacobqin4348]

THATS NIT TRUE @@remcodejong9149

[@LSW42.195]

Hey Ben, Love the content! On the taper session, is it 1k straight into 600m, straight into 300m? Also what’s the rest between the 2 sets? Aiming for sub-17 in late Jan. Thanks

[@BenIsRunning]

1min rest after the 1k, 30sec rest after the 600m and then 8mins between sets

[@Runforspeed5]

Thank you Ben. I am 15 years old still trying to improve I was wondering if u could help me organise a training plan and everything I should do it would help me a lot . Very inspired thank you

[@KARANSINGH-th2uo]

Very nice video with great details. I have few questions; (1) What's the rep and set recoveries in the third workout 2x{1k, 600,300}. This workout you suppose to do only one time 2-3 days before the race? (2) in that 8 week schedule, first 4 week, how many speed session you were doing per week? is it just the second type workout (10x1k) along with the long run or there were more speed workout?

[@KARANSINGH-th2uo]

please reply?

[@BenIsRunning]

So after the 1k 1min, after the 600 30sec and then 8mins between sets. I would typically do one longer threshold workout on a tuesday, speed workout with fast short reps on a thursday and a long run on sat/sunday :) So 1 speed session per week.

[@KARANSINGH-th2uo]

@@BenIsRunning Thankyou so much for reply. I watch all your vids and follow almost all the schedule which u been sharing. Thank you again!

[@bigbattenberg]

Great achievement! You look really small next to that other guy, African size small! What is your height and weight? I'm not a heavyweight myself at ~64 kg/ 178 cm but I don't have the running talent to get anywhere near your times. I managed 19:48 last summer and hope to break 19 in 2024. I am 51 though and run in 'barefoot' shoes.

[@samanthajenkins2399]

Amazing time. Whats your thoughts on spending the recommended 80% of your time in zone 2?

[@BenIsRunning]

I think its pretty accurate! I tend to do 75% easy, 20% in that threshold zone and 5% in that speed work category. Think its very important for staying injury free :)

[@samanthajenkins2399]

@@BenIsRunning Yes, with your very high mileage and recent injury worries I can see your approach makes sense. I think also, the more miles you do the leaner you get and that in itself makes one more likely to pick up injuries.

[@omriflo]

Can you say what the purpose is of 20" rest on the 500 repeats running at 3k pace? I'd think you'd want a bit of a longer rest running at such an intense pace?

[@runningwithaj]

I'm interested to hear your thinking around your long runs. In Australia we typically run our long runs at a steady pace overall. We don't tend to do the tempo type long runs. Why are you including those?

[@BenIsRunning]

Mainly for variation. One big thing I learned from 5k training is you need to be doing a little bit of everything. Long steady runs are great but I found a shorter tempo long run would really improve my strength and would see a big fitness benefit from it

[@st.peterunner8758]

Sub 15 Jesus Christ lol you’re a real Kenyan at heart

[@laurenmillyx]

What was the recovery on the last interval session example

[@KiDstoltz]

I’m currently running an 18:16 5k, according to Garmin fitness I should be able to run a 16:58 5k. My current mile is 5:24, although I can probably almost do it in 5mins flat now. I work construction 5am-5pm Mon-Thurs am looking to improve my mile down to sub 5 any advice?

[@jimpatterson5423]

Can you give more details on averaging 130k per week. If the long run day is 25k, that still leaves 100k+ to do over presumably 5 other days (assuming 1 rest day). Are you doing 2 sessions per day for volume?

[@eliasderechte16]

If you Run that much you dont do a Rest day, easy Runs are the Rest and to reach the 100k in 6 days you can 2 Harder workouts on the Same day or on the days Harder workouts you do an easy Run on top and on the days were you only do an easy Run Just do to of them, Hope this helps

[@rinslerr]

🎉

[@Daph3nom3non]

As a beginner runner who only done easy run, which work out should I add into my training first? A tempo or interval?

[@nathanialwatson39]

i would recommend a tempo first as you can kinda just work your way up to faster paces while in intervals they are much faster and harder.

[@BenIsRunning]

Lots of beginner runners are often running tempos without realising. Some basic interval work like 8x400m can certainly add a new aspect to your training which certainly would be beneficial.

[@Kingston781]

Please late me ask u I run yesterday 10km 33 minutes on the treadmill with 1% incline can I run the same outdoor thanks

[@eliasderechte16]

Only was to find Out is to Test It Out

[@yeahhhhh9209]

what's your average weekly milage in the last 3 years? by your answer we can really understand how you did it..

[@funkyghost101]

How did the 130km per week translate to time approximately? My average pace is a fair bit slower than yours, but it would be interesting to try see what a comparable volume would translate to

[@stephenlyster633]

I would estimate that 130km weekly would workout to about 10 hours a week of running

[@BenIsRunning]

spot on@@stephenlyster633

[@bartb217]

Great and interesting video. But mileage depends on pace, more interesting and useful, for people that want to PB any time (not just sub 15min) on a 5K, would be the duration/time of the (long and threshold)runs. The body does not know pace and distance, it only knows effort (heart rate) and time on feet. Going for a sub 25min 5K and doing 26km longruns (at a much slower pace and taking hours) would maybe work counterproductive and create lot of fatigue.

[@BenIsRunning]

Great point! I’m simply talking about my experience here of that 15minute barrier. I’m no coach but always try to share what I’ve done for people to interpret how they wish. Totally agree with you!

[@coreygaragiola8327]

Could a running content creator be your full time job?

[@BenMoore1]

Today I'm casting back the years… to last year

[@BenIsRunning]

Yeah 😂 I thought that too when I was editing…what’s this guy on about 🙌🏻

[@b.a.7586]

Wait, how does this translate to 130k? How many kilometers on 'easy' pace did you do and how often each week? Like 60k?

[@BenIsRunning]

Around 40km was in sessions/long runs and the rest easy/recovery paces so around 90k. All my training is live on strava so you can take a look back at July/august 2022 for a full insight :)

[@elninochin0]

Can’t speak for everyone else but avg 131k a week is an insane amount of mileage (3x marathons a week?!)!

[@BenIsRunning]

At the top end of the sport, into the 14/13minute 5k range this would be considered lower volume. 160-180k has become somewhat normal. It’s more how you run the milage. 80-90% is easy, very low taxing milage :)

[@HenricoR]

How many calories were you eating per day

[@davidthompson8953]

Hoping to break 22 minutes for a 5k myself my PB is 22:01 in a 5k July this year ive ran 2 more 5k races this year but to be honest gotten slower times with 22:10 & 22:30 🥴 any tips 🫡

[@elliotboon7727]

I went from 22 to 16 quite quickly after getting to the track and running fast 800s below race pace with a 60-90

[@savagenoob2832]

7 things to focus on: 1 threshold session per week. Something like 2 x 10 mins at threshold (approx 1 hr pace or “comfortably hard”) with 3 mins rest in between. 1 vo2 max interval session (something like 5 x 1k @5k pace with 3 mins rest in between) A long run per week, 90 - 120 mins All your other runs: easy pace, sub 150hr. Sub 140 for recovery days maybe even a little less. Run 5 - 7 days per week depending on feel and preference Gradually build mileage. Add a bit like 10% maybe a little more each week and then take a week every 4-5 weeks where you cut mileage 25 - 30%, and then start back a bit higher where you left off Prevent injury. Strength train (squats, deadlifts, clamshells, etc) and stretch and foam roll glutes quads hams calves If you are overweight (anywhere above 12% body fat approximately) gradually lose weight through a slight caloric deficit of 250 - 500 calories per day to get down to a good race weight. If you are feeling exhausted and you can’t recover you are probably under fueling so up calories protein and nutrients a bit This got me to a 19:47 in about a years time. Went from 235 pounds maybe could bust out 30 mins to 19:47 @185. Let me know if you have any questions.

[@tabe5686]

My goal this year is to break the 20 min 5k mark. I missed it by 7 seconds last year. At 6:42. Are you saying that you would run 130 kilometers every week for this block?

[@BenIsRunning]

When I ran sub 15 I was averaging 130km per week. Just to give you an idea of the sort of milage I was running to get in that shape :)

[@31redorange08]

For sub 20, you don't even need half of that mileage.

[@leechesterton6506]

Stay out of the wind Ben, it makes a massive difference for lighter runners

[@strengththenics8495]

I train a lot and also smart but still my 21 min 5k not break 💔 how i break it please help. I train from daniels running formula book but still not

[@szyeelai4917]

How long have you been training

[@strengththenics8495]

@@szyeelai4917 I trained for 1 years but still not improving as I want

[@BenIsRunning]

Keep consistent and gradually increase your training load. No one session is going to take you to the next level but if you keep turning up for long runs/ intervals/ I’d almost guarantee you’ll continue to progress in the longer term

[@strengththenics8495]

@@BenIsRunning okay 💔I will try

[@TiloDroid]

3:33 wait is that nick bester?

[@BenIsRunning]

It is indeed! Footage from a Battersea park session about 6months ago

[@sschwen8050]

@@BenIsRunningWhat’s your position regarding the Best Athletics vs Sweat Elite spat?

[@coreygaragiola8327]

Is being a running content creator your full time job?

[@coreygaragiola8327]

I’m just curious

[@AlbertWeijers]

Ben, try to go down in tone at the end of a sentence. It happens sometimes but not a lot. Otherwise, watch you every day, nice content!

[@fabsterun]

First

[@_Tp__]

well done

[@DeeJay_78]

Goodness me

[@BenIsRunning]

He’s back on it 🎉

[@robertmalseed7376]

14:57 is embarrassingly slow and utterly pathetic for a senior male athlete. You have the audacity to act like it's a world class time

[@Lagaski960]

You are just sad your fast running times are over 😂 He is inspiring people to become faster. What have you done to help others?

[@robertmalseed7376]

@@Lagaski960 I have done a lot more than a con artist ripping people off. Unlike Ben, I have a masters degree in sport science from University of Essex, with the appropriate coaching awards. Ben is just a wannabe fake that promotes himself on KZbin and only attracts gullible and naive people

[@robertmalseed7376]

@@Lagaski960 in fact I can provide you with a training programme and what top international athletes do to run 13:30 to 14 minutes 5km. All for no charge, no subscribing to bogus nonsense

[@tomw2889]

So by your logic every runner who is an adult male and is slower than Ben is also 'embarrassingly slow' and 'pathetic' right? Is that what you're saying?

[@tomw2889]

@@Lagaski960He's left like 80 comments on Ben's channel over the years lol. Pretty depressing behaviour for an older ex-athlete to be trolling on KZbin and bringing his bitter and toxic behaviour into the running community. Not sure why Ben hasn't blocked him, would probably do Robert some good to get a different pastime and do something productive and spend some time working on himself.