How to Run a 15 Minute 5K and Dominate 4:50 Mile Pace

Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.

🔔 HAVE A BUSINESS INQUIRY OR WANT TO COLLAB? 👇

🔔 LOVE MY WORK? BUY ME A COFFEE. 👇 (thanks for your support)

💻 RUNNING COURSES 👇
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

🔔 RUNDREAMACHIEVE TRAINING PROGRAMS👇
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

👇 ZOOM CONSULTATION CALL👇
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

👇 INTERESTED IN ONE-ON-ONE COACHING?👇
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

🔔 RUNDREAMACHIEVE MERCH STORE 👇

🔔 RUNDREAMACHIEVE COFFEE 👇

🔔 DREAMACHIEVE FINANCE 👇

🔔 RUNDREAMACHIEVE RECOMMENDS 👇

🗣️ CONTACT NATHAN BY E-MAIL👇
nathan at rundreamachieve dot com

🔔 TOP RECOMMENDED PRODUCTS THAT I PERSONALLY USE👇

Garmin ForeRunner 245 Music (great for training and workouts)

Garmin ForeRunner 965 (My go-to watch for workouts and racing)

Fit King Compression Device (to help you recover faster after workouts)

🤔 ABOUT RUNDREAMACHIEVE 😃
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

Nathan 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 earned his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.

DISCLAIMER: The information contained on this YouTube Channel and the resources available for download/viewing through this YouTube Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!

AFFILIATE MARKETING DISCLAIMER: This video and description may contain affiliate links, which means that if you click on one of the product links, the channel may receive a small commission to help purchase more fun products to do review videos! As an Amazon Associate and Amazon Influencer I earn from qualifying purchases at no additional costs to you. All commissions go directly back into the RunDreamAchieve brand.

[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!

[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.

[Gino-hmzc]

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!

[GraysonKlosowski]

I finally broke 16 minutes in the 5K Twice I ran a 14 second PR of 15:47.94 and last race I ran I did the 1500 in 4:21 in 20mph winds got second place in my heat and Top 10 in both races on the double ran 15:59.24 and got 9th I have a race this weekend I am praying for 15:40 or faster ! Any tips on breaking the 15 minute barrier gotta get faster !

[richdadchardie]

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.

[jamesgo]

Hey man. I've been running for 2 years but this was super helpful. I have really progressed quite quickly, went from 22 mins to 18 in a few months, then down to 16s and I ran 15:55 6 months ago. It's a long time and I think I'm fit enough now to run sub 15, but the barrier itself seems really scary.
I've just been doing mostly threshold work and hill reps for my sessions. I can do stuff like 10 x 1km at 3:12 with 30s rest quite easily, but not really done any of the faster stuff. Gonna brave getting down to the track and try to learn what 3:00/km feels like, and faster I guess. The thought of doing mile reps at 4:48 ish seems quite daunting but I'm gonna add some of these things! many thanks

[abdousaidabdou]

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

[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.

[systemicchaos]

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.

[jonasbrooks]

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?

[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 👍

[vijaykumalta]

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

[ConvictJ]

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

[BryanJOConnor]

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

[vijaykumalta]

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

[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!

[OniOne]

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).