{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Marathon Handbook Podcast","title":"How to Run a 5K PR, Boston Marathon Qualification, and the Next World Marathon Major","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/56862283\"></iframe>","width":"100%","height":180,"duration":3527,"description":"Marathon Handbook editors Alex Cyr, Katelyn Tocci and Michael Doyle discuss the latest developments in the World of Marathon Majors: Boston Marathon's new qualification standards and the Sydney Marathon's rise to reportedly become the next World Marathon Major, perhaps as early as next year. They also delve into Alex's recent 5K PR, exploring the training changes he made and the importance of coaching in achieving running goals.\n00:00 - Opening Chat\n01:35 - Boston Marathon Qualification Changes\n14:00 - Sydney Marathon's Rise to Major Status\n26:30 - Cape Town Marathon and Chengdu Marathon as WMM candidates\n38:06 - Alex's 5K PR and Tips\nWatch a full video version of this podcast on our YouTube channel:\nhttps://youtu.be/Nih6qNESz44\nShow Notes:\nQualifying for the Boston Marathon just got harder:\nhttps://marathonhandbook.com/2026-boston-marathon-qualifying-times/\nSydney on the verge of being named seventh WMM:\nhttps://marathonhandbook.com/sydney-marathon-seventh-world-major-marathon-2025/\nAlex's go-to fartlek for improving speed:\n1min 10k effort/2min easy\n45sec 5k effort/90sec easy\n2x30sec 1500m effort/1min easy\n4x15sec 800m effort/45sec easy\nOur free marathon training plans:\nhttps://marathonhandbook.com/trainingplans/marathon-training-plans/\nHosts: Katelyn Tocci, Michael Doyle\nOver 160,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/\nFollow us on IG: https://instagram.com/marathon.handbook\nFollow us on Tikok: https://www.tiktok.com/@marathon.handbook\nLike us on FB: https://facebook.com/marathonhandbook\nFollow us on X: https://x.com/MarathonHB","thumbnail_url":"https://img.transistorcdn.com/a3NORpFIoIUQrTnE2xXScFo8HEhxH6G0foNOPSlAx7c/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9kMWVh/ZTE1YzI3MDk3ODJm/NDFmYmIzNWRkNGM0/NDc0Ny5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}