{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"For Better Or For Worse","title":"How to Pace Your First 5K Time Trial","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/9199e6be\"></iframe>","width":"100%","height":180,"duration":4239,"description":"Alexis is running her first-ever 5K time trial and the whole Marathon Handbook crew is showing up to document it.\nIn this episode of For Better or For Worse, Alex and Alexis break down exactly how a beginner runner should prepare for a race-pace effort: pre-race fueling, sleep, shoe choice, and a full pacing strategy to chase a sub-30-minute (and maybe sub-29!) 5K. Plus: weird interactions on the run, the headphones-or-not debate, an update on Alex's build toward the Canadian Half Marathon Championships, and a listener Q&A on getting your partner into running.\nChapters:\n0:00 Intro: setting the \"annoying pacer\" ground rules\n0:59 Welcome to For Better or For Worse\n1:15 Weirdest run interactions: cat calls & a street preacher\n7:57 Headphones on the run: yes or no?\n11:31 Today's topic: Alexis's first 5K time trial\n13:22 What actually is a \"time trial\"?\n15:36 The plan: the MH crew descends on Toronto Beaches\n17:34 Alexis walks through her full pre-race routine\n21:31 Sleep, rituals, and pre-race nerves\n25:40 Race morning fueling and timing\n29:00 Shoe rotation: Asics, Saucony, or Hoka?\n30:13 Building Alexis's pacing strategy\n33:11 Why even pacing beats a fast start\n38:53 New challenge: sub-30 to sub-29\n42:45 Alex plans how to be the \"annoying\" pacer\n45:33 Alex's training update: 150km week & marathoner hunger\n48:48 Prepping for the Canadian Half Marathon Championships\n49:38 Balancing wedding season with marathon training\n55:00 Listener Q&A: getting your partner into running\n1:02:32 Comment section: the ice cream fueling debate\n1:04:10 Karaoke song picks for Alex's bachelor party\n1:09:00 Wrap-up: predict Alexis's 5K time\nSubscribe to our newsletter:\nhttps://marathonhandbook.com/newsletter/\nJoin Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclub\nShop Marathon Handbook merch: https://store.marathonhandbook.com","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}