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

Hi runners, 👋🏼 Katelyn here with newsletter #549!

Today’s newsletter is all about speed, power, mile training—and, of course, snagging some top-tier gear for less.

In our latest podcast, we’re kicking off a summer project: a focused 4–8 week training block to help you run your fastest mile yet.

Whether you’re chasing a PR or just want to shake things up, mile training is a powerful way to sharpen your speed, build strength, and boost your performance across longer distances, from the 5K to the marathon.👇

• 🎙️ Latest podcast: All out for one mile: the ultimate runner’s challenge: A deep dive into why the mile still captivates us—and how to crush your own.
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• ⏱️ The fastest mile ever run: An analysis of the world records: We break down what it takes to go sub-4—and beyond.
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• 🏋️ The ultimate plyo box workout: Exercises for explosive power: Build leg strength, stride power, and running economy with these moves.
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• 💨 How to run a faster mile: 6 expert training strategies: The best coaching advice to help you unlock your speed.
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• 🛍️ The best Amazon Prime Day deals for runners: From GPS watches and running shoes to headphones and recovery tools, this year’s Prime Day offers something for every type of runner.

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

​🎙️ New Podcast: How To Run Your Fastest-Ever Mile (And Why You Should Try It!)​

🚨 New Episode Alert! 🚨

In our latest podcast, Alex, Michael, and Katelyn go all in on one of running’s most iconic challenges: the mile.🏃‍♂️💨

From Bannister’s historic sub-4 to modern training science, they break down what makes 1,609 meters so magical (and painful), share their favorite brutal workouts, realistic pace goals, and debate: is the mile a sprinter’s race or a distance runner’s sprint? 🤔🎙️

Whether you’re chasing sub-10 or dreaming of sub-5, this episode is your complete guide to running your fastest mile ever. 👟🔥

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

⏱️ The Fastest Mile Ever Run: An Analysis Of The World Records​

🏃‍♂️💨 Ever wonder how fast the fastest humans have run a mile?

From Bannister’s barrier-breaking 3:59 to today’s blazing 3:43 world record, the mile has always been a benchmark of speed and grit. 🕰️

🔥 Dive into the epic history and jaw-dropping progression of the fastest mile times ever run by both men and women. ⏱️🌍

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 Ultimate Plyo Box Workout: 6 Exercises For Explosive Power​

💥 Plyo box training isn’t just for CrossFit—it's a powerhouse tool for building explosive strength, stride power, and speed. 🏃‍♂️🔥

These plyometric exercises activate fast-twitch muscle fibers, boost neuromuscular coordination, and torch calories in every rep. Ready to level up? 📦💪

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 A Faster Mile: 6 Expert Training Strategies​

🏃‍♀️💨 Want to run your fastest mile ever?

From pacing and power to drills and recovery, this guide breaks down everything you need to boost speed, build endurance, and crush that mile goal. 🕒🔥

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 Best Amazon Prime Day Deals For Runners​

🏃‍♀️💥 Amazon Prime Day is here (July 8–11), and it’s packed with unbeatable deals for runners!

Now’s your chance to save big on top-tier running shoes, GPS watches, headphones, recovery tools, and more.

We’ve combed through the chaos to bring you only the best picks worth your time—and your miles. 🏃‍♂️🔥🛍️

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

🏃🏻‍♂️ Running in 2005 vs Running in 2025​

QUICK SPRINTS

• ​Reverse Periodization For Improving Sports Performance
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• ​What’s A Good Mile Time? Average Times To Run A Mile By Age, Sex, And Ability​
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• ​Why Every Runner Should Use A Minimal Shoe…Sometimes​