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

Hi runners, 👋🏼 Katelyn here with newsletter #589!

Training smarter doesn’t just mean running more miles—it’s about building the right foundation, understanding your body, and learning from both science and the sport’s biggest stories.

Today, we’ve pulled together guides that can change how you train, plus headline-making moments in the running world.

• 🏃‍♂️ How to run faster, farther, forever: World-renowned coach Eric Orton reveals how three simple words—and the foundations of cadence, leg stiffness, and flow—can help you run stronger, longer, and freer.
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• 📈 How to measure VO2 max: Why this gold-standard metric matters for your training, and the best ways to test it.
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• ❤️‍🔥 MAF method: Here’s how the Maffetone method of run training works: Discover why low heart rate training could unlock new levels of endurance and health.
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• 📰 Gabby Thomas opens up about missed drug tests that triggered a potential suspension: The U.S. sprinter recounts how three whereabouts failures nearly derailed her future in track and field.
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• Ultrarunners call out Oregon’s Cascades 100 for wildfire debacle: Hazardous air quality eventually shut down the 100-miler midrace, sparking debate over ultrarunning culture and athlete safety.​
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• 👟 How fast are the New Balance FuelCell SuperComp Elite V5? Senior Editor Alex Cyr puts NB’s fastest carbon-plated racer through a brutal sub-5:00 threshold run to see if it’s truly built for PRs.

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

👟 Review: How FAST are the New Balance FuelCell SuperComp Elite V5​

Senior Editor Alex Cyr tests out the New Balance FuelCell Supercomp Elite V5 👟 by wearing it for the hardest workout of his season: a 30-minute threshold run at a faster pace than sub-five-minute miles ⚡.

The Elite V5 is New Balance's fastest running shoe to date 🏃‍♂️, made with a carbon plate and lightweight PEBA foam, and designed for races that range from 5K to the marathon.

Here, Alex gives it a thorough test 🔍 and weighs in on what he likes 👍 and dislikes 👎 about the shoe, to help you decide if it’s right 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 To Measure VO2 Max: Unlock Your Aerobic Fitness Potential​

🏃‍♀️💨 Want to train smarter, not just harder? VO₂ max—the gold standard of aerobic fitness—can help you unlock your true endurance potential.

In this guide, we break down what it is, why it matters, and the best ways to measure it, from lab tests to your Apple Watch. ⌚🔥

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

❤️ MAF Method: Here’s How The Maffetone Method Of Run Training Works​

🏃‍♀️ Ever heard the phrase “run slow to run fast”? That’s the heart of the Maffetone Method.

❤️ We break down how low heart rate training works, why it can boost endurance and efficiency, and how to put it into practice without burning out. 💡 Ready to train smarter, not harder?

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

🔍 Gabby Thomas Opens Up About Missed Drug Tests That Triggered A Potential Suspension​

👟 Olympic champion Gabby Thomas just dropped a candid TikTok revealing a little-known episode from her college years—one that nearly ended her career before it even began.

Her story sheds light on the confusing, high-stakes world of drug testing in track and field… and why she says she’ll never make the same mistake twice. 🔍

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

🔥 Ultrarunners Call Out Oregon’s Cascades 100 for WildFire Debacle​

The Oregon Cascades 100 was forced to stop mid-race as wildfire smoke pushed air quality into the “hazardous” zone 🌫️.

For some runners, it was a heartbreaking end after months of preparation—for others, it raised tougher questions about ultrarunning’s culture and safety. 🏃‍♂️🔥

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 Faster, Farther, Forever​

💡 What if three simple words could transform your running and your mindset?

In this powerful piece, world-renowned coach Eric Orton—known from Born to Run and author of The Cool Impossible—shares the foundations of performance, from leg stiffness to cadence, and how embracing “the flow” can help you run stronger, longer, and freer. 🏃‍♂️✨

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

​👀 ​NEW VIDEO: Couch to 5K: EVERYTHING You Need To Know (with Training Plans)​

Want to run your very first 5K?

You’re in the right place! In this video, I walk you through everything you need to know to go from the couch to the finish line — from how the plan works and what workouts to expect, to pacing tips, motivation strategies, and how to know if this program is right for you.

So if you’re ready to start running, this is your complete step-by-step guide to training smart, building confidence, and crossing that 5K finish line strong. 🏃‍♀️✨

QUICK SPRINTS

• ​How To Fuel For A Marathon: What To Eat Before, During, + After Your Race​
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• ​How To Increase VO2 Max: Our Top Tips And Workouts To Get Results
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• ​Cardiac Drift: What It Is And How It Affects Your Training​