5K ZONE

Beginners Guides

Beginners Guides
Run Blog
5K Training: Negative Splits vs Positive Splits Explained
5K Training: Negative Splits vs Positive Splits Explained

Negative splits and positive splits shape your 5K performance. Learn why negative splits are the smarter pacing strategy and how to practise them in training.

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5K Training: Common Beginner Mistakes and How to Avoid Them
5K Training: Common Beginner Mistakes and How to Avoid Them

New to 5K running? Discover the most common beginner mistakes and how to avoid them. Train smarter, pace better, and enjoy faster progress.

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5K Training: How to Pace Smart and Run Strong on Race Day
5K Training: How to Pace Smart and Run Strong on Race Day

Pacing a 5K is a skill that can make or break your race. Discover how to start smart, hold steady, and finish fast with the perfect pacing plan.

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5K Running: Long Run Benefits and How to Build Endurance
5K Running: Long Run Benefits and How to Build Endurance

Long runs are essential even for 5K training. Learn how aerobic endurance builds stamina, improves pace control and prepares your body for race-day demands.

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5K Running Recovery Week: Benefits and Training Tips
5K Running Recovery Week: Benefits and Training Tips

Recovery is a key part of your 5K plan. Learn how to use rest weeks to rebuild, stay consistent and avoid overtraining as you progress.

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5K Training: 10 Essential Run Workouts for Improvement
5K Training: 10 Essential Run Workouts for Improvement

These 10 essential workouts build the foundation for 5K performance. From speed to endurance, this series gives you every session you need to train smarter.

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5K Training for Beginners: Complete Guide
5K Training for Beginners: Complete Guide

Start your running journey with confidence. This 5K guide is built for beginners who want to feel strong, stay consistent and enjoy every step.

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Zone 1 / Active Recovery

Zone 1
Run Blog
5K Running Recovery Week: Benefits and Training Tips
5K Running Recovery Week: Benefits and Training Tips

Recovery is a key part of your 5K plan. Learn how to use rest weeks to rebuild, stay consistent and avoid overtraining as you progress.

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5K Training Explained: What Is Zone 1 / The Recovery Zone?
5K Training Explained: What Is Zone 1 / The Recovery Zone?

Discover why Zone 1 recovery runs are essential for smarter 5K training. Learn how easy-effort days support performance, reduce injury risk, and build long-term endurance.

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Zone 2 / Endurance

Zone 2
Run Blog
5K Running: Long Run Benefits and How to Build Endurance
5K Running: Long Run Benefits and How to Build Endurance

Long runs are essential even for 5K training. Learn how aerobic endurance builds stamina, improves pace control and prepares your body for race-day demands.

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5K Training Explained: What Is Zone 2 / Endurance?
5K Training Explained: What Is Zone 2 / Endurance?

Discover why Zone 2 endurance runs are essential for smarter 5K training. Learn how steady aerobic effort improves performance, builds pacing control and supports long-term progress.

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Running Endurance: How to Build Lasting Stamina
Running Endurance: How to Build Lasting Stamina

Endurance running is the foundation of performance. Learn how Zone 2 training, long runs and recovery combine to build lasting strength and aerobic power.

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Zone 3 / Tempo

Zone 3
Run Blog
5K Training: 10 Zone 3 / Tempo Running Workouts
5K Training: 10 Zone 3 / Tempo Running Workouts

These 10 Zone 3 workouts help 5K runners develop sustained speed, aerobic strength and smart pacing under pressure.

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5K Training Explained: What Is Zone 3 / Tempo?
5K Training Explained: What Is Zone 3 / Tempo?

Discover what Zone 3 running is, why it’s also called Tempo running, and how it fits into your 5K training. Build stamina, pacing skills, and race day strength with smart Zone 3 sessions.

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Zone 4 / Threshold

Zone 4
Run Blog
5K Training: 10 Zone 4 / Threshold Workouts
5K Training: 10 Zone 4 / Threshold Workouts

Push your limits and build race-day strength with these 10 Zone 4/threshold workouts designed for 5K runners chasing speed and control.

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5K Training Explained: What Is Zone 4 / Threshold?
5K Training Explained: What Is Zone 4 / Threshold?

Zone 4 training develops speed endurance and pacing control for 5K racing. These sessions help you hold a hard effort without fading, perfect for race sharpening.

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Zone 5 / VO2 Max

Zone 5
Run Blog
5K Training: 10 Zone 5 / VO2 Max Workouts
5K Training: 10 Zone 5 / VO2 Max Workouts

Unleash your top-end speed with these 10 Zone 5/VO2 max workouts. Designed for 5K runners ready to push hard and train at maximum effort.

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5K Training Explained : What Is Zone 5 / VO2 Max?
5K Training Explained : What Is Zone 5 / VO2 Max?

Discover why Zone 5 / VO2 Max runs are essential for smarter 5K training. Learn how short, intense intervals develop top-end speed, improve oxygen uptake and sharpen finishing power.

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