Run Blog
5K Running: Long Run Benefits
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.
5K Recovery Week
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.
5K Training: 10 Essential Workouts
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.
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.
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.
5K Training: 10 Zone 3 / Tempo Workouts
These 10 Zone 3 workouts help 5K runners develop sustained speed, aerobic strength and smart pacing under pressure.
Beginner’s Guide to 5K
Start your running journey with confidence. This 5K guide is built for beginners who want to feel strong, stay consistent and enjoy every step.
5K Training: 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.
5K Training: 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.
5K Training: 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.
5K Training: 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.
5K Training: What Is Zone 1 / Recovery?
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.