​

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

Hi runners, 👋🏼 Katelyn here with newsletter #460!

​
​Today was a big one on the podcast — we dug into some of the most iconic milestones in running: the elusive Boston Qualifier, the legendary 4-minute mile, and the nearly mythic sub-2-hour marathon.
​
To accompany our discussion, we’ve got a nice batch of guides to fuel your goals — plus a special feature from Boston Marathon champion Amby Burfoot on what not to do on race day.

Let’s get into it 👇

🎙️ Boston, Bannister, Kipchoge: What's the biggest milestone in running? Iconic goals, legendary performances, and what it takes to chase them.

🏃‍♂️ How not to run The Boston Marathon course: Boston champ Amby Burfoot shares classic mistakes and smart tips.

🗺️ The best marathons for beginners: Flat, fun, and first-timer friendly — your perfect debut might be here.

⚡ How to run a 4-minute mile: Breaking down the barrier: what it takes to chase the ultimate mile.

🎯 96 exciting running goal ideas for your next training cycle: From first 5Ks to big PRs — find a goal that fires you up for your next block.

👟 Big Changes from Brooks: The Glycerin 22 is a reinvention of trusted everyday trainer. And the upgrade is stunning, according to our shoe expert Alex Cyr.

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

🎙️ Boston, Bannister or Kipchoge: We Debate the Biggest Running Milestones​

In this episode, Katelyn, Alex, and Michael debate some of running’s biggest milestones — from elite feats like the sub-2 marathon 🕒 to personal goals like a first BQ 🎯 or breaking 4 in the mile ⚡.

Whether you're chasing history or your own PR 🏃‍♀️🏃‍♂️, these iconic barriers have something to say.

Let’s see who makes the strongest case 🗣️🔥.

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

🚫 How Not To Run The Boston Marathon Course​

In this special feature, Boston Marathon champion Amby Burfoot reflects on how, despite running the race more than two dozen times, he completely blew it last year 🤦‍♂️.

With a solid plan and decades of experience 🧠🏅, he still ran like a rookie 💥.

Learn from his missteps so you don’t make the same ones — plus, get expert race-day advice from one of the best Boston coaches out there 📝🔥.

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 8 Best Marathons For Beginners In The US​

Running your first marathon is a huge milestone 🎉 — but it doesn’t have to be overwhelming 😰.

From flat courses to supportive crowds, these races are designed to set you up for success ✅.

Whether you're chasing a finish line moment or just hoping to survive those final 6 miles 💪, this guide will help you choose the right first 26.2.

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 A 4-Minute Mile: Speed, Strength, + Workouts​

Think you're fast? Try holding 15 mph for 4 minutes straight 🏃💨.

The sub-4 mile is one of the most iconic barriers in running — and this guide breaks down what it really takes 🧠💪.

From Bannister to today’s teen prodigies, here’s how to chase the mile of a lifetime.

🎯 Running Goals: 96 Exciting Goal Ideas For Your Next Training Cycle​

Whether you're chasing your first 5K 🏃‍♀️, dreaming of an ultramarathon 🏔️, or just trying to build a consistent habit 📆, this list is packed with inspiring goals to fire up your next training cycle.

From finish lines to time goals to mindset shifts, we’ve got something to spark every runner’s next big move.

👟 Brooks Glycerin 22 Review: A Breakthrough Shoe?​

Senior Editor Alex tests and reviews the Glycerin 22, a new and improved daily running shoe by Brooks. This edition of the Glycerin is made with a new type of foam and better spring technology, which allows for comfy and smooth easy runs.

In the video, Alex explains why the Glycerin 22 represents a breakthrough for Brooks, when he most likes to wear it, and why he is calling it the most improved running shoe of 2025.

QUICK SPRINTS

• ​There Is Only One Secret to Running the Boston Marathon Course
  ​​
• ​What's A Good Mile Time?​​​
  ​​
• ​How To Run 100 Miles​