Why 15+5?
The rationale behind Reset Running's core timing
The rationale behind Reset Running’s core timing
Conclusion
Run 15 minutes, walk 5 minutes. This “15:5” cycle has several rationales:
- 15 minutes is an appropriate length for maintaining focus
- 5 minutes provides sufficient recovery
- 75% running ratio is close to the limit of “sustainable without strain”
- Simple and easy to remember
However, this isn’t “the optimal solution” but “one guideline.” Finding what works for you is what matters.
The 15-Minute Length
Focus Limits
Human focus has limits.
In work, concentration is said to decline after 90 minutes. Running is similar — after a certain time, fatigue accumulates.
For many recreational runners, 15 minutes is long enough to “maintain focus” while allowing “moderate fatigue to build.”
Perceived Time
When running, 15 minutes feels “just right.”
- 10 minutes: “I could run more”
- 20 minutes: “I want to walk soon”
- 15 minutes: “I’m getting nicely tired”
This varies by individual, but many share this sensation.
Distance Reference
Running 15 minutes covers about 1.5-2.5km depending on pace.
| Pace | Distance in 15 min |
|---|---|
| 8:00/km | ~1.9km |
| 7:30/km | ~2.0km |
| 7:00/km | ~2.1km |
| 6:30/km | ~2.3km |
This distance works well for enjoying scenery changes. Not too short, not too long.
The 5-Minute Length
For Recovery
In 5 minutes, heart rate settles and oxygen supply to muscles recovers.
- Heart rate: From zone 4-5 down to zone 2-3
- Breathing: From heavy to calm
- Muscles: Lactate processing advances
Not complete recovery, but enough to “start running again.”
For Savoring
5 minutes provides room to record connections.
- Take multiple photos
- Record voice memos
- Really look at the scenery
- Hydrate and fuel properly
- Chat with nearby runners
- Stretch
- Thank people cheering
5 minutes isn’t just “recovery” but also “enjoyment.”
Isn’t It Too Short?
You might wonder “is 5 minutes enough?”
True, 5 minutes doesn’t provide complete recovery. But Reset Running’s purpose isn’t “run after fully recovering” but “progress while recovering.”
If you feel like resting more, extend walking time. Remember the Six Principles: “Prioritize your body’s voice.”
The 75% Running Ratio
Calculation
15 minutes running in a 20-minute cycle = 75% running ratio
This ratio feels close to the limit of “sustainable without strain.”
Comparison
| Ratio | Cycle | Characteristics |
|---|---|---|
| 90% | 9:1 | Fast, high strain |
| 80% | 12:3 | Somewhat fast |
| 75% | 15:5 | Balanced |
| 67% | 10:5 | Relaxed |
| 50% | 10:10 | Walking-centered |
Ratios higher than 75% (80%, 90%) mean shorter recovery time and easier fatigue accumulation.
Ratios lower than 75% mean slower pace, potentially challenging for races with time limits.
Why 75% Is “Just Right”
- Strain is controlled: Walking time allows recovery
- Pace is maintained: Running time isn’t so long that fatigue builds
- Room to savor: 5 minutes walking allows recording connections
- Time limits are manageable: Fits most race cutoffs
The Value of Simplicity
Easy to Remember
“Run 15 minutes, walk 5 minutes” is something anyone can remember.
Complex rules (“First 5km is 10 min run 3 min walk, next 10km is…”) cause confusion during practice.
Because it’s simple, you “don’t need to think.” All thinking time goes to connections and listening to your body.
Unification
Training, TabiRUN, races — the alarm is just “15 and 5” on repeat.
Ingraining this rhythm in your body eliminates the need to think “what next?”
Easy Smartwatch Setup
Just set interval timer to repeat “15 minutes, 5 minutes.” No complex settings needed.
Comparison with Other Cycles
10:5 (67% Running)
Characteristics: More relaxed, relatively longer recovery time
Good for:
- Beginners
- Those challenging longer distances
- Those who want to savor slowly
Downside:
- Average pace drops
- Challenging for races with tight limits
12:3 (80% Running)
Characteristics: Somewhat faster, shorter recovery time
Good for:
- Those concerned about time limits
- Those with some running ability
Downside:
- Recovery time is short
- Less time to savor
9:1 (90% Running)
Characteristics: Fast, nearly continuous running
Good for:
- Those who want to be time-conscious
- Strong runners
Downside:
- High physical strain
- Departs from Reset Method philosophy
Adjustment Thinking
Finding Your Cycle
15:5 is a “starting point.”
Try it several times. If you feel “I want to run more,” extend running time. If you feel “I want more rest,” extend walking time.
What matters is listening to your body.
Adjust for Conditions
- Uphill: More walking
- Downhill: More running (but downhill running strains legs, so caution)
- Hot days: More walking, more hydration
- Cold days: Less walking (prevent body from cooling)
- Tired days: Don’t push
Summary
The 15:5 cycle isn’t “the optimal solution” but “a well-balanced starting point.”
- 15 minutes is a length that maintains focus
- 5 minutes is long enough for recovery and savoring
- 75% is a ratio sustainable without strain
- Simple and easy to remember
Start with 15:5 and find what works for you.
What matters isn’t following rules, but listening to your body.