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

Hi runners, 👋🏼 Katelyn here with newsletter #527!

Happy Father’s Day to all the incredible dads in our running community! 👟 Whether you're celebrating with a long run or cheering from the sidelines, we hope your day is filled with joy (and maybe a few extra carbs 🍩).

We're kicking off a brand-new training video series with a step-by-step guide to running a sub-4-hour marathon, plus expert-backed tips to help you build strength, keep your motivation up, and stay cool as temps rise.

Here’s what’s on tap:

• 🎥 Watch: How to run a sub-4-hour marathon: I break down everything you need to know.
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• 🏋️‍♀️ Crush your runs with this power-building gym workout: Build strength, boost endurance, and prevent injuries with this total-body routine.
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• 💬 65 motivational workout quotes to fuel your fitness: For when your legs say “no” but your goals say “go.”
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• 🥇 A new track record broken: George Mills runs 12:46 to break Mo Farah’s 13-year-old 5000m record in Oslo.​
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• 🔥 How Western States runners will beat the heat: 11 science-backed cooling strategies: Amby Burfoot gives us the top proven methods that help endurance athletes stay safe and strong in the heat.
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• 📅 Marathon training plan database: Find the perfect plan for your pace and experience level.
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• 🧑‍💻One-on-one online coaching: Looking for a coach to help get you that PR? I’ve got your back.

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

🏃🏻‍♀️⏱️ How To Run A Sub-4-Hour Marathon: Training Plan + Race Strategy​

🏃‍♂️⏱️ Want to run a sub-4-hour marathon? You’re in the right place!

In this video, our expert coach Katelyn Tocci walks you through everything you need to know to break that 4-hour barrier — from training cycles and workouts to pacing strategies, fueling tips, and how to tell if this plan is right for you. 📈

So if you're ready to chase a new PR, this is your complete step-by-step guide to training smart, running strong, and reaching that sub-4-hour finish. 🔥

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

🏋️‍♂️ Total Body Gym Workout For Runners To Get Strong​

🏃‍♀️ Ready to get strong, run smoother, and stay injury-free?

💪 This total-body gym workout for runners covers the 11 best exercises, with step-by-step instructions and demo videos to guide you every rep of the way. 🏋️‍♂️

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

💬 65 Motivational Workout Quotes to Fuel Your Fitness Journey​

Not every workout feels like a win, but sometimes all you need is the right words to spark that fire. 🔥

Whether you need a gentle nudge 😊, some no-nonsense tough love 💪, or pure race-day inspiration 🏁, these motivational workout quotes will help you show up, push through, and keep chasing your goals.

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

🏃‍♀️ Our Marathon Training Plan Database: Plans for Every Level

🧠💪 Explore our full training plan library with options for every level and any timeframe.
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✨ From first-timers to PR chasers, there’s a plan built just for you!

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 Western States Runners Will Beat the Heat: 11 Science-Backed Cooling Strategies​

☀️ Training or racing in the heat? You’re not alone.

With Western States 100 just around the corner, runners are pulling out every cooling strategy they can.

From ice vests and slurries to peppermint hacks and palm cooling tricks, this science-backed guide shares how the pros stay strong when temps rise—and how you can too. 🧊🏃‍♀️🔥

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

​🚦 WATCH: How to Spot a Rookie Runner​

QUICK SPRINTS

• ​How To Fuel For A Marathon: What To Eat Before, During, + After Your Race​
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• ​Hydration For Runners: Everything You Need To Know​
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• ​Threshold Training Guide For Runners To Hit That PR​