Marathon Handbook Podcast

Stop guessing your training and race pace! In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Coach Katelyn Tocci, and Alex Cyr break down how to scientifically and practically discover your true race and training pace — without falling into common runner traps.We explore:Six pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)The most effective tools and calculators to dial in your real fitness levelHow to adjust pace throughout the seasonAnd how to use time trials and recent race data to plan smarterWhether you’re gunning for a sub-3 marathon, aiming for a PR in the 10K, or just want to train more efficiently, this episode is your definitive guide to realistic and smart pacing strategies.🔗 Resources Mentioned:▶ VDOT Calculator by Jack Daniels▶ McMillan Running Calculator📩 Sign up for our newsletter: https://marathonhandbook.com/newsletter🎧 Listen to the podcast:Spotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6Apple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922📺 Subscribe for more running videos: https://www.youtube.com/@marathonhandbook?sub_confirmation=1⏱️ Timestamps / Chapters00:00 - Intro01:00 - Why Most Runners Guess Their Pace Wrong06:50 - The 6 Pacing Traps Runners Fall Into07:50 - #1: The Marathon Mathematician12:18 - #2: The Legacy PR Guy16:47 - #3: The Copycat22:20 - #4: The Tempo Merchant29:35 - #5: The Round Number Chaser34:45 - #6: The Negative Split Fantasist38:10 - Tools to Find Your Real Race Pace39:30 - Using Time Trials and VDOT42:50 - Recent Race Results as Fitness Predictors45:30 - How to Use Pace Calculators (VDOT, McMillan)49:45 - Short vs Long Race Prediction Accuracy56:50 - RPE and Recovery Runs59:30 - Final Thoughts + How To Apply This In Training1:01:00 - Upcoming Reviews & Channel UpdatesOur free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

Show Notes

Stop guessing your training and race pace! In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Coach Katelyn Tocci, and Alex Cyr break down how to scientifically and practically discover your true race and training pace — without falling into common runner traps.

We explore:

  • Six pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)
  • The most effective tools and calculators to dial in your real fitness level
  • How to adjust pace throughout the season
  • And how to use time trials and recent race data to plan smarter

Whether you’re gunning for a sub-3 marathon, aiming for a PR in the 10K, or just want to train more efficiently, this episode is your definitive guide to realistic and smart pacing strategies.

🔗 Resources Mentioned:

▶ VDOT Calculator by Jack Daniels

▶ McMillan Running Calculator


📩 Sign up for our newsletter: https://marathonhandbook.com/newsletter

🎧 Listen to the podcast:
Spotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6
Apple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922

📺 Subscribe for more running videos: https://www.youtube.com/@marathonhandbook?sub_confirmation=1

⏱️ Timestamps / Chapters

00:00 - Intro
01:00 - Why Most Runners Guess Their Pace Wrong
06:50 - The 6 Pacing Traps Runners Fall Into
07:50 - #1: The Marathon Mathematician
12:18 - #2: The Legacy PR Guy
16:47 - #3: The Copycat
22:20 - #4: The Tempo Merchant
29:35 - #5: The Round Number Chaser
34:45 - #6: The Negative Split Fantasist
38:10 - Tools to Find Your Real Race Pace
39:30 - Using Time Trials and VDOT
42:50 - Recent Race Results as Fitness Predictors
45:30 - How to Use Pace Calculators (VDOT, McMillan)
49:45 - Short vs Long Race Prediction Accuracy
56:50 - RPE and Recovery Runs
59:30 - Final Thoughts + How To Apply This In Training
1:01:00 - Upcoming Reviews & Channel Updates

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB

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