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

Hi runners, 👋🏼 Katelyn here with newsletter #495!

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​The 5K and 10K season is officially here—and with the summer months heating up, it’s the perfect time to sharpen your speed and take aim at a shiny new PR.

Our team gathered to share our favorite 5K workouts and the exact strategies we use to train speed.

Plus, we’ve loaded this newsletter with helpful training guides, free plans for all levels, and essential tips to keep you cool when the heat turns up.

Let’s get after it. ☀️🏃‍♀️

• 🎧 New podcast: How to run a faster 5K: Alex, Katelyn, and Michael break down their go-to speed workouts—and how to use them to get faster for your next race.
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• 🌡️ Beat the heat: Smart strategies for summer running: Stay safe and strong when temps rise ​
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• 🏁 14 ways to train smarter for a PR: Expert tips to help you run faster, finish stronger, and crush your next race!​
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• 📅 5K training plan database: Free plans for every goal and experience level

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

🎧 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

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

🌡️ Beat The Heat: Smart Strategies For Summer Running​

☀️ Sweltering temps don’t have to derail your training!

As the summer approaches quickly, we break down 10 expert-backed tips for running safely and effectively in heat and humidity. 💦

From hydration hacks to smart scheduling, here’s how to beat the burn, not your body. 🧢🔥

​What's A Good 5k Time? Average 5k times by age, sex, and ability level​

Compare your 5k time with your peers as we do a deep dive into 5k finishing time stats:

🏁 Your Fastest Race Yet: 14 Expert Training Tips For A New PR​

Looking to level up your 5K game? 🏃‍♂️💪

This guide delivers the top training strategies to fine-tune your speed, sharpen your pacing, and build the strength to finish fast.

From smart training to race-day mindset, we’ve got the tools to help you run your best 5K 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

📅 5K Training Plan Database: Train With Us For Your Next Big Race​

🎽 Whether you're running your first 5K or chasing a new PR, our 5K Training Plan Database has a plan for you! 🏁

From beginner-friendly walk/run programs to advanced speed-focused builds, find the perfect plan to match your level, lifestyle, and race-day goals. 💪👟

QUICK SPRINTS

• ​20 Essential Running Tips For Beginners
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• ​4 Effective Hip Mobility Exercises For Happy Hips
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• ​6 Common Causes Of Knee Pain After Running + How To Fix Them​