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Hi runners, 👋🏼 Katelyn here with newsletter #553!

Whether you want to throw some variety into your training plan, are dreaming of your first 100-miler after watching Hardrock last weekend, or are just wondering if your race playlist is actually helping you run faster, today's roundup has something for you.

We’re diving into the science of sound, the power of intervals, and how to prepare for the ultimate distance challenge.

• 🔁 Intervals that work: How to train smarter and race better: Level up your speed and endurance with smart interval sessions and recovery tips.

• 🏔️ How to run 100 miles: Our expert guide + training plan: Thinking about going the distance? Here are my top 10 coaching tips.

• 🎧 Can music boost your speed? Science says your playlist might be your secret weapon on race day.

• 🥈 Finish President Alexander Stubb secretly races to silver at Joroinen triathlon: The Finnish president entered a triathlon under a pseudonym—and crushed it.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🎧 Can Running With Music Make You Faster?​

🎶 Looking for a secret weapon to boost your runs? Music might be it!

From improving your mood and reducing distractions to helping you run faster and longer, the right playlist can make all the difference.

In this guide, 🎧 Taylor Nugent breaks down the science behind running with music—plus tips, playlists, and the best headphones to power your runs. 🏃‍♀️🔥

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🏔️ How To Run 100 Miles: Our Expert Guide + Training Plan​

Ready to take on 100 miles? 🏔️👟 This expert guide breaks down everything you need—from training tips and free plans to logistics, fueling, and mindset—to help you go the distance and cross that finish line strong. 💪🎽

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🥈🇫🇮 The President of Finland Secretly Raced A Triathlon... and Got on the Podium 🥸

🇫🇮 Finland’s President Alexander Stubb quietly raced to silver at the Joroinen Triathlon, competing under a pseudonym and finishing second in his category 🥈.

With no fanfare or entourage, Stubb let his performance—and love for sport—do the talking. 🚴🏊‍♂️🏃

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🔁 Interval Training For Runners: Techniques, Benefits, And Smarter Workouts​

Looking to boost your speed and endurance? 🏃‍♀️💨 Interval training might be just the thing your running routine needs.

This guide breaks down why it works, how to structure your sessions, and gives you ready-to-run examples to start reaping the benefits today! 🧠📈

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🏃🏻‍♂️ Running in 2005 vs Running in 2025​

QUICK SPRINTS

• ​IT Band Syndrome (ITBS) – Fact Vs Fiction
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• ​Run To The Beat: High BPM Songs To Improve Your Running Performance
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• ​100 Mile Training Plans​