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Hi runners, 👋🏼 Katelyn here with newsletter #497!

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​This Sunday’s newsletter is all about speed. If you're aiming for a shiny new 5K PR or just want to feel stronger and smoother on your everyday runs, we’ve packed this edition with workouts and tips to help you build real momentum.

Let’s dial up the pace this training season. 💨

• 🏁 Run faster now: 15 expert tips to boost your speed: Simple tweaks to help you hit your next PR.
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• 🧠 Your go-to guide to interval running + Our coach’s top 6 speed workouts: Everything you need to know to structure your speed sessions right.
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• ⚡️Strides: The underrated workout every smart runner uses: Short, fast, and highly effective—here’s how to do strides the right way.
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• 🔥 World Athletics Relays 2025: Qualification drama unfolds in Guangzhou as records fall and favorites falter.
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• 🌍 A viral cleanup video exposes the hidden waste of marathon culture: One man’s Stanley Park walk ignites a conversation about race day responsibility.

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

🏁 Run Faster Now: 15 Expert Tips To Boost Your Speed​

🏃‍♀️ Want to pick up the pace and feel stronger with every stride?

These 15 tips break down exactly how to build lasting speed.

From training to strength, pacing, and recovery—we’ve got your speed strategy covered 💨🔥

🏃🏼💨 Your Go-To Guide To Interval Running + Our Coach’s Top 6 Speed Workouts​

💥 Interval running is one of the most powerful ways to build speed, endurance, and mental grit—all in less time.

From fartleks to hill sprints, here’s everything you need to know about structuring your workouts and unlocking big results 🏃‍♂️🔥⏱️

⚡️ Strides: The Underrated Workout Every Smart Runner Uses​

🚀 Want to know a secret? Strides are the secret weapon in every smart runner’s toolkit.

These short bursts of controlled speed build efficiency, boost turnover, and keep your legs sharp 💨💪

Learn how to add them to your training (and why your coach probably already loves them) 👟🔥

🔥 World Athletics Relays 2025: South Africa, Spain Shine as U.S. Men Stumble on Day 1​

🔥 The 2025 World Athletics Relays kicked off with blazing speed, major upsets, and Olympic dreams on the line.

🇿🇦 South Africa and 🇪🇸 Spain turned heads with world-leading performances, while 🇺🇸 the U.S. men’s 4x400m squad shocked fans.

Day 2 is set to bring even more drama. 👀

A Viral Cleanup Video Exposes the Hidden Waste of Marathon Culture

🌍 A Viral Cleanup Video Exposes The Hidden Waste Of Marathon Culture​

🏃‍♂️🏞️ After 25,000 runners made history at the 2025 BMO Vancouver Marathon, the celebration took a sharp turn when the Stanley Park Seawall was left littered with sticky gel packets and plastic waste.

One runner’s viral cleanup video has sparked tough questions about the environmental cost of race culture—and whether it’s time for runners and organizers alike to take greater responsibility for the trails they leave behind. 🌍♻️

🎧 WATCH: How To Run A Faster 5K: Real Talk, Expert Workouts, And Training Strategies​ 🎙️ Ready to chase down that 5K PR? This week, Alex, Katelyn, and Michael break down exactly what it takes to run your fastest 5K yet 🏃‍♀️💨—including their favorite go-to workouts. Whether you're a newbie or chasing sub-20, there's something here for everyone! 🏁🔥 WATCH NOW 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

QUICK SPRINTS

• ​Hill Repeats For Runners: 10 Workouts To Boost Speed
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• ​How To Calculate Max Heart Rate: 8 Ways To Measure It
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• ​How To Run A 10k In 45 Minutes: Complete Guide + Training Plan​