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Hi runners, 👋🏼

Katelyn here with newsletter #543!

If you’re lining up for a 5K this Friday on Independence Day—or just want to sharpen your 5K racing skills—this newsletter is for you.

From fueling tips and pacing strategies to glute-strengthening exercises that boost performance, here’s your go-to guide for running strong, steady, and smart on race day.

🎙️ New podcast: The summer running mailbag: Your questions, answered: From pacing and race goals to shoes, strength, and time trials—our team breaks down your most-asked summer running questions.

🥯 What to eat before a 5K: Smart fueling strategies for your best race yet: What you eat the night before and morning of your race can make or break your 5K performance.

🎯 5 Tips for running a 5K: How to show up confident, calm, and ready to race: From pacing to warm-ups, these race-day reminders will help you show up ready to roll.

📊 Study shows this pacing method can cut 30 minutes off your marathon time: This massive data analysis links even splits to improved performance and fewer crashes.

🍑 8 glute exercises for strength, power, and balance: Strong glutes = stronger strides. Here’s how to wake up those sleepy muscles and build power.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🎙️ New Podcast: Summer Running Q&A: Our Best Race Tips, Training Secrets, and Shoe Advice!

In this summer mailbag episode 🎧, Katelyn, Alex, and Michael tackle your burning running questions—from setting smart goals and nailing your time trial 🕒 to finding the right training paces 🏃‍♂️, choosing the best shoes 👟, and staying on track when progress stalls.

This episode is full of real talk, expert advice, and a few laughs along the way 😄.

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 to Eat Before a 5K: Smart Fueling Strategies for Your Best Race Yet

🥯🏃‍♂️ Think you can eat anything before a 5K and still crush your race? Think again.

While 5Ks are short, the wrong pre-race meal can still lead to stomach issues, fatigue, or hitting the wall early.

This guide breaks down exactly what to eat before a 5K—morning or evening—so you can toe the line feeling fueled, light, and ready to run your best. 💪🍌

LEARN MORE

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🧠 Study Shows This Pacing Method Can Cut 30 Minutes Off Your Marathon Time

🏃‍♂️💥 Want to slash 30 minutes off your marathon time—without adding extra workouts?

A massive new study of 146,000 marathoners reveals that consistent pacing is the key to success. 📊

If you’ve ever felt great at mile 9 and wrecked by mile 20… this one’s for you. 🧠🎯

GET THE DATA

What’s A Good Marathon Time? Average Marathon Times By Age, Sex + Ability

🍑 8 Glute Exercises for Strength, Power, and Balance

🍑 Strong glutes are essential for power, speed, and injury prevention.

Whether you want to lift heavier, run faster, or build a stronger backside, this guide covers the best glute exercises for strength and power. 💪🏋️‍♀️.

GET THE MOVES