5K Base Phase: The Steady Tempo Run
A 3.7-mile (6km) steady run at a 7 out of 10 effort, with your heart rate controlled in zones 2 and 3. How it differs from a classic tempo run, why it belongs in the base phase, and how to fit it into your week.
Runthatfits TeamOct 9, 2026
5K Build Phase: The Steady Progression Run
A 3.1-mile (5km) run that starts very easy and gets quicker every 0.62-mile (1km) split, climbing through every heart rate zone and finishing with a brief push to 9 out of 10. How to pace each split, what the session does, and how to fit it into your build-phase week.
Runthatfits TeamOct 9, 2026