Dang I hate running

If you're running this on a track, get out and run a lap at a comfortable pace. Use your timer or stopwatch to guide you to get a lap in at 2:30. (The best of the best sprinters run a .25 mile (one lap) at roughly 40 seconds so if you even run at half their speed, that's 1min 20sec ... a quarter of their speed is 2:40.)

You'll need to run 6 laps at that pace to clock a time of 15:00.

If you run some of those laps faster than others, you can "bank" some time to cruise at the end of the run in case you're feeling a little winded.

Good luck!