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​Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast​

Hi runners, 👋🏼 Katelyn here with newsletter #577!

With so many records falling this year, I’ve been thinking about where we stand in terms of track times, so we’re diving into 400-meter averages to see how we stack up.

We’ve also got a refreshed and expanded glossary of running jargon (what the heck is a "Fartlek" again?), my personal go-to pre-long-run dinners for those training for a summer PR or fall goal race, and a warm-up routine video that can make every run better.

• 🏃‍♀️ What's a good 400m time? See how your time stacks up against runners your age, and get tips to improve.​
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• 📖 70 terms all runners should know: From “negative splits” to “Fartlek,” master the language of running.​
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• 🍝 What to eat the night before a long run: Fuel smart the night before with Katelyn's go-to carby meals, to crush your miles the next day.​
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• 🔥 WATCH: Improve every run by doing this first: Boost performance, prevent injury, and feel better with a simple warm-up.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

Sponsored by: Superhuman AI​ Find out why 1M+ professionals read Superhuman AI daily. AI won't take over the world. People who know how to use AI will. Here's how to stay ahead with AI: 1- Sign up for Superhuman AI. The AI newsletter read by 1M+ pros. 2- Master AI tools, tutorials, and news in just 3 minutes a day. 3- Become 10X more productive using AI. ​Join 1 million pros and start learning AI​

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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

🏃‍♀️ What's A Good 400m Time, And How Do You Stack Up?​

Want to know if your 400m time stacks up? 🏃‍♂️💨

We break down how age, sex, and experience influence performance, share average times for your level, and give you practical tips to set realistic yet inspiring goals on the track. 🎯

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

📖 70 Running Terms: Terminology All Runners Should Know​

🏃‍♂️ New to running or just want to brush up on the lingo?

This glossary covers 70 must-know running terms—from training jargon to fun runner slang—each linked to a deeper dive so you can boost your knowledge and your miles. 📚

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

🍝 What To Eat The Night Before A Long Run For Maximum Results​

🏃‍♂️🍝 Your long run starts the night before! Discover exactly what to eat the evening ahead of your big training day or race to maximize energy, boost performance, and avoid mid-run fatigue.

Treat dinner like a secret weapon for your strongest miles yet.

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

​Improve EVERY Run By Doing THIS First: WARM-UP for runners​

QUICK SPRINTS

• ​The Best Total Body Gym Workout For Runners To Get Strong​
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• ​What Is Lactate Threshold Training For Athletes?​
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• ​The Runner’s Guide To Carb Loading: Maximize Your Energy On Race Day​