How to Run a 15 Minute 5K and Dominate

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Are you seeking how to run a 15 minute 5k time? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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[@DevRunner]

Loving your perspective on moving fast! I'm 51 and just ran a 17:33 5K... I'm hoping to go 16:59 by the end of this spring! Keep pushing and giving great advice. I hope you find some value in my training videos!

[@rundreamachieve]

Appreciate you brother and very well done having run 17:33 at 51 years young. Continued success in 2021. No reason whatsoever why you won't go 16:59 or faster. Let me know when you do. That is money running!

[@Gino-hm2zc]

Coach, thanks for this video. I really enjoyed listening in. Huge respect for that 14:18! I'm running a couple of 5ks over the next month or so, and my target is more towards 15:30, but I must say I feel a little more optimistic having watched this. I commented on a video you made a few years back about how to break the 5 minute mile, which at that time I had only done once, and nowadays when I train mile repeats its standard. I'm not sure I have the ability to sustain 4:50pm/mile for 5k, but either way, I loved listening to your own experiences and advice and I can definitely take some value from this so big thanks!

[@rundreamachieve]

Appreciate your support Gino and know you can go under 15:30. Definitely keep me posted and very well done having improved on your mile time fitness and now doing it at the same pace for repeats. THAT is what I am talking about! Nice work. Keep up the great work. 2023 is going to be an awesome year for you.

[@ConorMcGrath]

Very inspiring story and great dedication! At 17 I ran 14:36 for 3 miles which is just outside 15mins for 5km - I appreciate this only now at 51 years of age. I never trained for longer distances 'on purpose' but was hell bent on becoming a track star over 800/1500 and had a little success. From 16 years of age I would train twice a day... 4 miles in the morning 24-26 mins and a lot of hills, reps and fartlek 3 evenings a week with the 60 mins 10 miles long run.. short upper body weights 3 times a week. I got much faster in the next few years. You are 100% correct on steady pace running. 5:30-6 min mile steady running consistently gives that aerobic superpower but having good raw sprint speed also helped as I was always running well within myself 'speed-wise'. Injury curtailed and later life got in the way of being a runner. In the pandemic I quit the gym and started to run again. After 3 years of steady stuff I joined a local club and started training a bit more seriously in the 5k/10k section with the aim of running some track. I was very surprised to get injured so quickly and realised that not only had I lost a ton of strength, my mobility and flexibility needed work. Building that core back up is super important. Lower leg issues seem to affect many of us older guys too. Delivering the push off from the feet is so important for economy at speed. If these issues can be sorted I might find my 'talent' again - I'm not sure that long reps are really that good but if everyone is running dead slow all the time they might be needed.

[@rundreamachieve]

💪💪💪💪💪💪🙏💪

[@richdadchardie8113]

I'm 30 now. Started running for real last year when I looked in the mirror and didn't like what I saw. For the next 3-6 years goal is to get to at least 15:30 time for the 5k. That would be sureal! Got a race on the 19th of next month (commented on another video of yours on this). Goal is 18 minutes. Best time is 20:42 at the moment from Sept this year.

[@rundreamachieve]

You have it in you RDC. Keep developing that speed brother and nice job dropping that 20:42. You're on your way. Keep me updated

[@abdousaidabdou2201]

Thanks for the tips! My name is Muktar and I am 19 years old my pb is a 15:20 two years ago and I haven’t ran one since, and my goal is to run a sub 14:30 because I have ran a 15km in 49:48 minutes alone and I think I have more confidence to break 14:30

[@rundreamachieve]

Outstanding running Abdou. 15:20 at 19? Respect! Keep me updated on how you are doing. I look forward to hearing about your sub 14:30. You are well on your way.

[@abdousaidabdou2201]

@@rundreamachieve thanks! I was 17 years old when I ran a 15:20 right now I’m 19 years old, training in Canada, so right now I can’t really train outside the temperature outside it’s to cold hopefully in a month or two I will start running outside again, for now I’m on a Traidmill

[@rundreamachieve]

You are a talented young man my friend. Keep hustling. You will do some BIG things in our sport with your talent coupled with work ethic.

[@Bweyg]

Ooohhh man! I would LOVE to break 15 minutes in the 5k sometime. I'm working on breaking 18 in the 5k this year but it seems kind of far away with my 19:21 5k time. Sub 15 minutes sounds nuts! I think I can maybe break 15 once I'm in collage or so, but maybe that's a generous guess? We'll see though. For me at least, since I'm not the strongest on the long distance side, it would be the equivilate of breaking 4 minutes in the mile, I think if I can break 15 in the 5k, I can probably break 4 minutes in the mile.

[@rundreamachieve]

I believe you will do it in the near future. Keep me posted on your progress 💪💪💪💯

[@Bweyg]

@@rundreamachieve Will do sir! 👍

[@rundreamachieve]

👊✊👊👊

[@systemicchaos3921]

Would you say you always jog on easy days regardless of training phase? I'm only about 10 months into serious running so I limit my workout volume and intensity as to not get hurt. I've noticed when if i push really hard and do more than 2x a week i get a lot of niggles so I currently do no more than 3x1mile or 4miles tempo. I feel like jogging on my easy days would not make much difference to my risk of injury and remove a solid aerobic stimulus that i get from running at a steady rate (~2:30mins slower than 5k pace). I'd expect this to change if i was doing double the volume in workouts like you are though.

[@rundreamachieve]

The biggest hurdle is stressing the body properly. Hard, anaerobic work with enough recovery time in between to handle what you are pushing the body to do. Google "Supercompensation". The REST period after the harder workouts is where it all happens. It sounds like you have a good plan in place and what you are doing is working SC. Keep me posted on your progress. Looking forward to hearing about it.

[@henrybaun]

Hey Coach Pennington, I've seen a few of your videos and really appreciate them. I'm a junior in HS and I just ran at the CA State meet, placing 11th in 15:36. Last year I ran 16:30 there and my freshman year 17:45. I'm trying to continue improving all the way into college but my goal for highschool is to get as close to 15:00 as I can, as that will place me around the 1st-4th places which would be my dream come true. I was wondering if I should stick to the training that I've been doing to get me a 15:36 for next year or not. All my hard workouts aren't pace based but effort based, so I guess I'm asking- will I naturally improve over the next year if I do everything the same? Or does going beyond 15:30 require an all new form of training? Thanks again for all your awesome content 👍

[@rundreamachieve]

Hey Henry. HUGE congrats on dropping that 15:36 and as a junior? Respect! I ran 15:49 as a senior in HS on the roads but not in cross country. The fact that you have run that fast at your age is impressive and you have another year. I think what you are doing is working. Continue to work on your leg speed and keep training faster than 15;00 pace. You most definitely have the capability of running 14:59 or faster prior to graduation. No, it is NOT going to be easy. 15:36 is still insanely fast and it is not going to be easy to better that fast of a time so early and at your age but a new PR is certainly doable and that may be sub 15 if everything comes together. Yes, to go from 15:36 to 14:59 will take a new strategy but I think it is more mindset at this point. Keep working on your endurance and speed and getting that sub 15 pace to feel less intimidating. Do not try to make a major move in the race until you get past the first mile, go all out for 2.1 miles after you hit that first mile. You can run all out for 200m and not build up any lactic acid. So, get out quick, then settle into pace. Mental visualization is vital. Continue to mentally rehearse and see yourself getting across the finish line with 14:59 on the clock. We have to train the mind as we do the body and most only focus on physical training. The top runners focus on both as did I, I see you going pro level in due time. Keep me updated.

[@vijaykumalta369]

How we can become anaerobically fit to break 15 how much miles per week training should we run easy paces or hard to become aerobically fit

[@rundreamachieve]

Breaking 15 take a lot more than just being anaerobically fit. I was in the best shape of my life when I ran 14:18. I think to run a time like this you have to be EXTREMELY dedicated to your craft and you have to get VERY accustomed to training paces below 4:30 mile pace to do it. 14:59 is an average of 4:50 per mile or 3:00 per kilometer. You don't need to run high mileage to run a time like this but you DO need to train at paces faster than 4:50 mile pace to hold it for over 3 miles. Consistent, non-stop and often times, monotonous work is how it is done coupled with some talent.

[@vijaykumalta369]

When I was child I did split legs like gymanst.due to that my legs are free I lost my legs stiffness which is important for generating power and strength in our legs. Now I am 23 years old and running for 1.5 years my turnover cadence is so slow as compared to others i had stamina but turnover is so slow please help. When I run I fell like my legs are heavey and slow motion turnover. I am 5.5 tall 54kg weight Please help Split legs ruin my speed When i was child and not splited legs I was a good 100m sprinter 😭😭I am missing those fast days

[@rundreamachieve]

Continue to put in the work and stay patient with yourself. Vijay. Work on your speed each week and gradually get that long run further out. You are going to do some BIG things in 2021.

[@jonasbrooks5025]

I'm a college freshman and think I have a lot of 5k potential for when outdoor track comes around. My high school cross country PR was 16:46 and now I've split faster times in college 8ks. I can definitely break 16 in a track race right now and I want to break 15:20 during outdoor track. Got any advice for what I should focus on for indoor track? I don't really want to race 5k indoors because I really hate the dry air, so should I focus on faster stuff, like the mile?

[@rundreamachieve]

GREAT job dropping some already very competitive times. I would run some 800, 1500m and especially 3000m indoors in preparing for your outdoor 5000m. Focus on 5000m outdoors and the shorter events indoors to work on your leg turnover and speed for outdoors. Keep up the great work!

[@bryanoconnor9462]

Question. What weekly mileage would be a good amount to beat 15 minutes in the 5k?

[@rundreamachieve]

I think 40 to 50 miles is optimal but what type of anaerobic training is the athlete willing to really put in to get that tough of a time is the real question...volume alone won't do it, high quality, extremely aggressive efforts coupled with easy jogging to ensure adaptation occurs is what really matters. Quality over quantity. Hope this helps and wishing you great success Bryan

[@bryanoconnor9462]

@@rundreamachieve Got it! Thanks a ton coach!

[@bryanoconnor9462]

I just bought your 5k 15 min plan through your website! When can I expect to receive the plan?@@rundreamachieve

[@rundreamachieve]

You're good to go brother. Check your email. Wishing you great success in your 14:59 pursuit

[@bryanoconnor9462]

Awesome! Can't wait to get started with it. Im building my base to 60 mpw then once I do that I will start working your 5k plan. My 5k race will be sometime in March of 2024. Ill let you know what my results are after the race is complete. @@rundreamachieve

[@Ty_Steel]

Hey so I'm wondering how to really improve my 5k. Ive been running since I was 7 and was able to get my time down to around 20 minutes average. My fastest being a 18:40. i know its a HUGE jump from 20 minuets to 14 minuets but I'm up for the challenge. I've just been running a 5k 5 days a week i figured out i need that i need to do something different to drop my time since it hasn't been moving that much. Any words of wisdom? Thanks!

[@rundreamachieve]

Never say never Titus. My best mile as a freshman in high school was 5:09 in 1995. I held 5.19 mile pace for 26.2 miles in 2007 (2:19:35 marathon) at the California International Marathon. I don't write this to impress you but to impress upon you what consistent, non-stop action can do. Well done having dropped that 18:40 and yes, sub 14 is not impossible. It will NOT be easy. THAT is for sure but it can be done. Stay motivated and practice 13:59 5K pace even if it is only for 200m/300m or so. One day at a time.

[@ConvictJ96]

me: figures out his pace for 5k was about 13mph also me: sucks wind doing 6.2mph for 5 minutes

[@rundreamachieve]

hahaha that was back in 2009 when I dropped that time...I'm right there with you on pace now my friend. Have a great week brother.

[@Oni1One]

How old were you when you ran 14.18 for the 5k and how many miles a week were you running? That's a great time. :) I'm 35 (36 in March) and ran about 19.20 for the second 5k in my last 10k race. What would my potential be for the 5k in your opinion? I'm aiming for at least sub 19 min this year but sub 15 min seems so far away and unattainable from where I am. Maybe if I never stopped running from 17-34 yo, but I can only work with what I have now and not look back. Having said that, my old training partner from when I was 15yo never stopped running an got to elite level in Finland. He has won multiple finnish championships from 5k to Half Marathon (current HM Finnish Champion 2020). We were equal when we were 14/15 but he quickly overtook me after 6 months of training together with the same coach. Now I understand and accept that he had more talent than me. But I always wonder what I could have ran maybe in my 20s (peak running age).

[@rundreamachieve]

Thanks Swale. Appreciate you man. I was 33 when I ran that. It is hard to say what you are capable of but I never place limits on runners as I never placed any on myself. I think you'll go WELL BELOW 19 minutes, could be sub 16,17, 18 or faster. Tough question to answer. All you can do is give it your best shot with every passing day now and train properly. There is a guy in his 60s that ran a WR 2:30+ for the marathon last year. Anything is possible.

[@Red-gy9gx]

Am a girl am going try

[@rundreamachieve]

Anything a man can do a woman can, often times, do far better. Keep up the great work

[@Red-gy9gx]

Thx

[@rundreamachieve]

💪💪💪💪

[@lean2281]

14:18...animal

[@rundreamachieve]

💪💪💪💪💪