​

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

Hi runners, 👋🏼 Katelyn here with newsletter #569!

Happy Sunday! ☀️🏃‍♂️
​​
Today’s edition is all about recovery—because getting faster isn’t just about how hard you train, but how well you bounce back. 🔁💪
​
Whether you’ve just crushed a half marathon 🏅, finished a tough workout 🔥, or need ideas to refuel right 🥗, we’ve got you covered with smart strategies, tasty meals 🍴, and a must-listen episode 🎧 to fuel your next PR 🚀.

Today’s highlights:

• 🐢 The ultimate guide to recovery runs: Why slow, easy runs are one of the smartest tools in your training toolbox.
  ​
• ⏳ Here’s how many days to take off after a half marathon: Don’t rush back too soon—optimize your recovery with these pro-backed tips.
  ​
• 🥗 9 delicious high protein lunch ideas for recovery: Stay full, recover faster, and fuel right with these satisfying midday meals.
  ​
• 🎙️ Olympian Colleen Quigley on starting a women’s running team: Quigley shares how she’s redefining pro running with Meridia—a bold, athlete-led women’s team built on empowerment, creativity, and independence.m

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

🎙️ Olympian Colleen Quigley on Starting a Women’s Running Team​

🏃‍♂️🏃‍♀️ In this episode of the Marathon Handbook Podcast, host Michael Doyle sits down with Olympian steeplechaser Colleen Quigley to talk about her bold new initiative: Meridia—a groundbreaking professional women’s running team.

Quigley discusses launching Meridia as both an athlete and entrepreneur, breaking away from traditional shoe-brand-sponsored team models, and building a creative, athlete-led platform designed for storytelling, empowerment, and flexibility.

Also, join the Meridia Mile—a virtual community event led by pro athletes offering exclusive training tips, weekly prize drawings, and a grand prize VIP weekend at Boulderthon.

Run your best mile with us on August 9th and be part of a movement to reshape the future of women’s running.

Or listen and subscribe to the show wherever you get your podcasts:

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 Ultimate Guide To Recovery Runs​

Think recovery runs are just “junk miles”? 🧠 Think again.

These easy-effort sessions can be a game-changer in your training plan—boosting recovery, reducing soreness, and adding volume without extra stress. 🏃‍♀️✨

Learn when to run them, how long they should be, and how to make the most of your easy days!

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

🥗 9 Delicious High-Protein Lunch Ideas​

Tired of that midday slump? 🥱

Power through your afternoon with one of these simple, high-protein lunch ideas 🍴💪—perfect for work, recovery, or just eating healthier without overthinking it.

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

🛌 Here’s How Many Days To Take Off After A Half Marathon​

Just crushed a half marathon? 🏁 Before you lace up again, make sure your recovery game is just as strong as your training. 🛌💪

In this guide, we break down how many days you really need to rest, what factors matter most, and how to bounce back smarter, not just faster.

QUICK SPRINTS

• ​17 Best Post-Workout Breakfast Options To Recover Well
  ​​
• ​The Key Brain Chemical For Run Recovery (And 3 Ways To Increase It)
  ​​
• ​Free Half Marathon Training Plans For All Abilities​