,

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

Hi runners, Jessy here with newsletter #465! 🎉

Happy Wednesday! ​
​
Here's what I have for you today:

• 🤡 No, David Goggins running the Barkley Marathons wasn't real (happy April fools!). What is real? Goggin's 4x4x48 challenge and it's no joke. I tried it.
  ​
• ⛰️ Hill sprints could be your new secret weapon in training. Here's how to perform them.
  ​
• 💩 How to perfect the pre-race poop: One of the most vital parts of most runners routine.
  ​
• 💸 Pay-to-play happens at all levels, even for international meets hosting top talent...but some runners are taking a stand.
  ​
• 🏃‍♂️ Want to know how to run a sub-20 5K? We've got everything you need to know.​
  ​
• 💎 WATCH: The BQ or the Sub-4:00 Mile? What Is The Biggest Milestone In Running?

Get ready to get faster!

Jessy Carveth
Senior News Editor

​🤡 I Tried David Goggins 4x4x48 Challenge…Here’s What You Need To Know​

In case you missed it, our claims that David Goggins was going to be running the 2026 Barkley Marathons coincidentally came out on April 1st.
​
But not everything in that article was bogus. The 4x4x48 Challenge is a popular event among runners created by Goggins...and after trying it, I can confirm it's as crazy and hard as it seems.

​⛰️ How To Perform Hill Sprints: Every Runner’s Secret Weapon​

Running hill sprints is like strapping a stick of dynamite to a regular speed workout – not only are you doing sprint intervals, but you’re combining that with hill work.
​
And while they’re intense, the payoff from hill sprints is impossible to ignore.

​💩 How To Poop Before A Run: 9 Tips To Empty Your Bowels Before A Workout​

So, you look at your watch and realize you have to get out the door for your run—or worse, the starting gun is going to go off soon for your race.

Whike you can't always control Mother Nature, knowing how to poop before a run or workout would be very handy and could save you from dodging into a Port-a-Potty (or woods!) mid-workout.

​💸 British Athlete Ben Connor Rejects Team GB Selection After Being Told He Must Pay to Run​

British distance runner and Olympian Ben Connor has declined an invitation to represent Great Britain at the upcoming European Road Running Championships, citing concerns over a requirement that athletes pay for the cost of the trip in order to participate.
​
His decision has reignited a broader debate about equity, transparency, and funding models in elite athletics—particularly for second-tier international events.

​🏃‍♂️ How To Run 5K In 20 Minutes Or Less​

Whether you’re an experienced runner with several marathons or half-marathons under your belt or you’re new to the running game, running a 5K in 20 minutes is an achievable goal.
​
20-minutes not what you're aiming for? No worries, we've got plenty of other guides no matter the time you're aiming for:

• ​How to run a 5K in 18 minutes​
• ​How to run a 5K in 19 minutes​
• ​How to run a 5K in 22 minutes​
• ​How to run a 5K in 27 minutes​
• ​How to run a 5K in 30 minutes​

Parkrun Organizers Rob 83-year-old Runner Of His Age Group Records

​💎 WATCH: The BQ or the Sub-4:00 Mile? What Is The Biggest Milestone In Running?​

Alex, Katelyn, and Michael debate about what the single biggest milestone is in all of running.

​The Marathon Training Masterclass - 25% off​ today Our flagship course, the Marathon Training Masterclass has now been used by hundreds of students to achieve their marathon goals. In this course, I guide you step-by-step through your marathon training journey - first starting with the fundamentals of marathon training and the strategy we'll use, then guiding you through each part of your training . . . . . . whether it's your training plan, nutrition, navigating overtraining and injury, the taper, or race day tips. I've packed absolutely everything you'd ever wondered about running marathons in here.​ ​Sign up today with the discount code SPRINT25 and let me guide you through your marathon journey! CHECK IT OUT

​

​

QUICK SPRINTS

• ​12 Half Marathon Tips To Get You Race Ready!
  ​​
• ​​How To Start Trail Running: 6 Tips For Beginners To Get Going
  ​​
• ​Reverse Periodization For Improving Sports Performance​