{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"For Better Or For Worse","title":"Building a Sub-27 5K Plan: Can a Husband Coach His Wife?","html":"","width":"100%","height":180,"duration":3624,"description":"In this episode of For Better or For Worse, Alex walks Alexis (and you) through the 10-week beginner 5K training plan he built her from scratch, easy pace vs. threshold pace vs. race pace, how many days a week she should actually run, strength training, warm-ups, heart rate zones vs. running by feel, and why a 5K plan somehow includes a 10K long run. Alexis pushes back on almost all of it, they debate whether women handle pain differently than men, Alex recounts a terrifying anaphylactic ER story, and they close out with a heated take on race bandits after a viral clip of a 70-year-old runner getting taken down by a race marshal in Mexico.\nIf you're training for your first 5K, trying to understand easy pace vs. threshold pace vs. race pace, or just enjoy watching a married couple try (and sometimes fail) to talk running strategy without it turning into a marriage counseling session... this one's for you.\nChapters:\n0:00 Is Summer Already Over?\n5:31 Alex's Birthday & the Fall Training Reveal\n7:52 Recap: Alexis's 5K Time Trial (28:53)\n9:53 Breaking Down Alexis's First-Ever Training Plan\n12:32 The 3 Key Paces: Easy, Threshold & Race Pace\n17:45 How Many Days a Week Should Beginners Run?\n20:15 What Should Race Pace Actually Feel Like?\n22:33 Alex's \"Coaching Credentials\"\n23:29 Strength Training for Runners, Explained\n24:16 Do You Need an Accountability Partner?\n26:43 Why Warm-Ups & Cool-Downs Matter\n29:00 Turning the Plan Into a Color-Coded Tracker\n30:08 Why a 5K Plan Includes a 10K Long Run\n32:54 Heart Rate Zones vs. Running by Feel\n35:22 Do Men and Women Handle Pain Differently?\n37:08 Alex's Terrifying Anaphylactic Shock Story\n39:12 Ranking the Most Important Run Days\n41:32 Why Alex Trains on the Treadmill (Even in Summer)\n43:26 Reading Comments: How Fast Can Alexis Go?\n46:09 Is Race Banditing Ever Justified?\n48:29 The Viral \"Don Jose\" Race Cop Video\n51:44 Facial Recognition, Privacy & the Future of Racing\n55:51 Fan Q&A: Marathon Major Guilt\n55:55 \"You Said You'd...","thumbnail_url":"https://img.transistorcdn.com/i-t8eMlRkUTuGOv0o_YID9d-8Z-eF6kmJPKg6NN3qws/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wMzRk/ZDljZmJiNDZmODg5/MDFkYWNkMjY4MjA2/ZjI5MC5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}