training

5K Base Phase: The Easy Run with Strides

A 3.1-mile (5km) zone 2 easy run finished with a handful of short, fast strides. What strides are, why they belong in the base phase, how to run them, and where the session fits in your week.

Runthatfits TeamOct 8, 2026

training

5K Base Phase: The Zone 2 Easy Run

The 4.3-mile (7km) zone 2 easy run is the foundation of 5K training. What it's for, how to run it at a very easy 3 or 4 out of 10 effort, why walking is allowed, and how to fit it around the rest of your week.

Runthatfits TeamOct 8, 2026

5k

Couch to 5K: Week by Week

The nine-week plan that takes you from walking to running for 30 minutes without stopping — what each week asks of you, why the walk breaks are the active ingredient, and what the research says about getting through it uninjured.

Runthatfits TeamOct 8, 2026

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