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

Happy Sunday, runners, 👋🏼 Katelyn here with newsletter #677!

The speed journey continues!

As you know, I’ve been laser-focused on sharpening my 5K these past couple of months, and today I’m sharing the plans, strategies, and guides that can help any runner drop their time too.

We also break down the controversy behind World Athletics' top award, and give you an early look at On’s 2026 shoe lineup:

• John Korir capped his season with a statement win in Valencia, surging away just before halfway and soloing home. It was the fastest run of his career and a sharp answer to the DNF that derailed his fall.​
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• How to run a 5k in 20 minutes or less: A complete roadmap to building the speed, endurance, and pacing skills needed for a sub-20 breakthrough.
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• Joyciline Jepkosgei didn’t just win Valencia, she destroyed it with a huge PB, and a course record that stood no chance.
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• How to cool down the right way after your runs: A simple cooldown routine to boost recovery, reduce soreness, and prep your body for your next hard session.
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• Our complete strength training workout every runner needs: A runner-specific strength plan designed to build power, prevent injury, and support faster racing.
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• 2026 On Running Shoes Preview: The Lightspray Cloudmonster 3 Hyper, Cloudmonster 3 Hyper, Cloudsurfer 3: Alex gives you the rundown straight from TRE.

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

​Joyciline Jepkosgei Smashes Course Record At 2025 Valencia Marathon​

Valencia delivered another blockbuster finish, and this time it was Joyciline Jepkosgei rewriting the record book.

She dropped nearly 2:30 from her PB, broke the course record by a wide margin, and edged a former Olympic champion in a gripping late-race showdown.

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 Cool Down The Right Way After Your Runs​

Cooling down is one of the easiest parts of a run to skip, but it’s also one of the most important for recovery.

After learning the hard way, I’ve adopted a simple routine that keeps soreness down and my next runs feeling stronger.

Here’s what I do and why it works.

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

​John Korir Takes Convincing Solo Win At 2025 Valencia Marathon​

John Korir picked the perfect moment to remind everyone who he is.

A bold move before halfway turned into a commanding solo win with one of the fastest victories in Valencia history and a decisive rebound from his DNF earlier in the year.

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 Complete Strength Training Workout Every Runner Needs​

If you listen to our podcast or train with me, you already know I’m a huge advocate for runners getting into the gym.

Strength work is the key to staying healthy, running stronger, and performing your best.

In this guide, you’ll get a complete runner-focused strength workout, plus step-by-step exercises to help you train with confidence.

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 5K In 20 Minutes Or Less​

I’m amped up after hitting a 5K PR this past weekend at the Indie 5K in San Antonio, and it has me hungry for more—because speed pays off across every distance.

Breaking 20 minutes is a big milestone, but with the right workouts and smart pacing, it’s absolutely within reach.

Here’s how to train and make your next PR happen.

Here are some of our other guides for 5k training:

​How To Run 5k In 30 Minutes​
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​How To Run 5k In 25 Minutes​
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​How To Run 5k In 18 Minutes​

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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

​2026 On Running Shoes Preview l Lightspray Cloudmonster 3 Hyper, Cloudmonster 3 Hyper, Cloudsurfer 3​

The Marathon Handbook team traveled to The Running Event in San Antonio, Texas to check out Ons new line of running shoes for 2026.

Here, Senior Editor Alex Cyr speaks with On Head of Product Strategy, Alaina Alvarez, and discusses the running shoe company's latest, new and improved products like the Cloudsurfer 3, Cloudmonster 3, Cloudmonster 3 Hyper, Lightspray Cloudmonster 3 Hyper, and Cloudrunner 3.

Here, they talk about the purpose of each sneaker, the evolution of the Hyper line, and the future of the elusive shoe-weaving robot.

WATCH NOW Or listen and subscribe to the show wherever you get your podcasts:

Ready to crush your next running goal, but not sure where to start? 🏃‍♀️✨ ​ Meet Katelyn, our UESCA-certified running coach with over a decade of experience helping runners of all kinds—whether you’re chasing your very first 5K finish line or gearing up for an ultra. ​ As a passionate ultra-runner herself, Katelyn knows the highs, lows, and everything in between. She’ll design a training plan that fits you—your fitness level, your schedule, and your goals. With unlimited messaging, ongoing feedback, and twice-monthly video check-ins, you’ll never feel like you’re training alone. ​ Your goals are within reach—let’s make them happen together. 💪🏼 LEARN MORE

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QUICK SPRINTS

• ​15 Plyometric Exercises For Runners: Boost Your Power & Performance​
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• ​Everything You Need To Know About Running Strides​
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• ​All Of Our 5k Training Plans​