Marathon Handbook Podcast

Come to our LIVE SHOW in Boston! Join Alex, Katelyn and Michael and some very special guests, + giveaways and prizes!📅 Saturday, April 18, at 6:45 p.m📍 Trident Booksellers & Café, 338 Newbury Street 🎟️ It’s free to attend, but make sure to RSVP now, as space is limited: https://forms.gle/sFk28hfMYznrsNxMASUPPORT OUR SPONSORS:This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.comLagoon 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. This 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.An 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.Resources:Katelyn's Sub-20 5K video: https://youtu.be/tPXSg3od1k0?si=KdVE6pNVQ8pm4xoB5K training plans: https://marathonhandbook.com/trainingplans/5k-training-plans/Marathon Handbook newsletter — nearly 300,000 subscribers: marathonhandbook.comKey topics covered in this episode:Why 5K training benefits runners of all distances, including marathon and ultra runnersHow to structure a 12-week 5K training blockKatelyn's pyramid speed session and Alex's "Prove It" workoutThe 80/20 rule and why easy runs must stay easyManaging peak weeks, deload weeks, and tapering for a 5KKatelyn's full race day account: the nerves, the body cam, the rainy start, and an 18:36 finishRapid fire: sleep, the #1 beginner mistake, embracing 5K intensity, and racing shoe picks (Puma Fast-R Nitro Elite, ASICS MetaSpeed Edge)

Show Notes

Come to our LIVE SHOW in Boston! Join Alex, Katelyn and Michael and some very special guests, + giveaways and prizes!
📅 Saturday, April 18, at 6:45 p.m
📍 Trident Booksellers & Café, 338 Newbury Street 
🎟️ It’s free to attend, but make sure to RSVP now, as space is limited: https://forms.gle/sFk28hfMYznrsNxMA

SUPPORT OUR SPONSORS:
This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.com
Lagoon 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. 

This 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.
An 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.

Resources:
Katelyn's Sub-20 5K video: https://youtu.be/tPXSg3od1k0?si=KdVE6pNVQ8pm4xoB
5K training plans: https://marathonhandbook.com/trainingplans/5k-training-plans/
Marathon Handbook newsletter — nearly 300,000 subscribers: marathonhandbook.com

Key topics covered in this episode:
  • Why 5K training benefits runners of all distances, including marathon and ultra runners
  • How to structure a 12-week 5K training block
  • Katelyn's pyramid speed session and Alex's "Prove It" workout
  • The 80/20 rule and why easy runs must stay easy
  • Managing peak weeks, deload weeks, and tapering for a 5K
  • Katelyn's full race day account: the nerves, the body cam, the rainy start, and an 18:36 finish
  • Rapid fire: sleep, the #1 beginner mistake, embracing 5K intensity, and racing shoe picks (Puma Fast-R Nitro Elite, ASICS MetaSpeed Edge)

What is Marathon Handbook Podcast?

Marathon Handbook's weekly podcast covers everything you need to know about running, from running your first 5K to qualifying for the Boston Marathon! Each week, our editors chat about what's going on in the running scene, as well as timely training tips, the best new gear, and what's happening at the world's biggest races. We'll cover everything from the Boston Marathon to the Barkley Marathons, often podding live from the most important moments in running! Watch our video podcast each week on YouTube, and listen to it wherever you get your podcasts! Inquiries: podcast@marathonhandbook.com