{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Marathon Handbook Podcast","title":"Our 5K Training Journeys: Workouts, Race Day Tips & Running Faster at Every Distance","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/7076e016\"></iframe>","width":"100%","height":180,"duration":5549,"description":"Come to our LIVE SHOW in Boston! Join Alex, Katelyn and Michael and some very special guests, + giveaways and prizes!\n📅 Saturday, April 18, at 6:45 p.m\n📍 Trident Booksellers & Café, 338 Newbury Street\n🎟️ It’s free to attend, but make sure to RSVP now, as space is limited: https://forms.gle/sFk28hfMYznrsNxMA\n\nSUPPORT OUR SPONSORS:\nThis episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.com\nLagoon pillows help us sleep better, so we run better. Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match.\n\nThis week on the Marathon Handbook Podcast, Katelyn Tocci and Alex Cyr pull back the curtain on their personal 5K training journeys — and the result is one of the most detailed, practical running conversations we've had on this show.\nAn ultra runner who resisted speed training for a decade. A half marathon specialist chasing a collegiate dream time. Both took on a 12-week 5K build at the same time, and both have a lot to say about what happened.\n\nResources:\nKatelyn's Sub-20 5K video: https://youtu.be/tPXSg3od1k0?si=KdVE6pNVQ8pm4xoB\n5K training plans: https://marathonhandbook.com/trainingplans/5k-training-plans/\nMarathon Handbook newsletter — nearly 300,000 subscribers: marathonhandbook.com\n\nKey topics covered in this episode:\nWhy 5K training benefits runners of all distances, including marathon and ultra runners\nHow to structure a 12-week 5K training block\nKatelyn's pyramid speed session and Alex's \"Prove It\" workout\nThe 80/20 rule and why easy runs must stay easy\nManaging peak weeks, deload weeks, and tapering for a 5K\nKatelyn's full race day account: the nerves, the body cam, the rainy start, and an 18:36 finish\nRapid fire: sleep, the #1 beginner mistake, embracing 5K intensity, and racing shoe picks (Puma Fast-R Nitro Elite, ASICS MetaSpeed Edge)","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}