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Hi runners, 👋🏼 Katelyn here with newsletter #403!

As runners, we love tracking progress, whether it’s shaving seconds off a mile time, logging miles in a training journal, or monitoring heart rate recovery to see how fit we’re getting.

This week, we’re diving into all of that and more to reveal insights about your fitness.

Plus, we’ve got some top news stories, including an unexpected twist at the Xiamen Marathon and the newest FKT royalty.

• 🏃‍♀️⏱️ What’s a good mile time? Curious how your mile time stacks up? We break down the average times by age and sex to help you gauge your fitness.
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• 📓✍️ Why every runner should keep a running log: A simple running log can be the key to tracking progress, avoiding injury, and hitting new PRs.
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• ❤️📉 What’s a good heart rate recovery? HRR is a hidden gem of training data—learn how it can predict fitness and how to improve it.
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• 🎁🏅 Xiamen Marathon gives out surprise goodie bags to DNF’ers: Not every race goes to plan, but this marathon made sure runners who didn’t finish still left with something special.
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• 👑🏔️ Tara Dower And Kilian Jornet Crowned King And Queen Of The 2024 Fastest Known Time Awards: Two legends, countless records. See who dominated the trails and took home the top FKT honors this year.

Happy running!

Katelyn Tocci
Managing Editor
Head Coach

⏱️ What’s A Good Mile Time? Average Times To Run A Mile By Age + Sex​

Curious how your mile time stacks up?

We break down average mile times by age and ability so you can gauge your fitness level and set new goals!

Plus, expert training tips to help you shave off seconds and hit your next PR. 🔥💨

📓 Why Every Runner Should Keep A Running Log​

Tracking your runs isn't just about logging miles—it’s about spotting trends, avoiding injuries, and hitting new PRs 🎯.

Learn why a training log is a game-changer and how to start your own today! 📈🔥

📉 What’s A Good Heart Rate Recovery? + How To Calculate And Improve Yours​

Your heart rate recovery (HRR) is a key fitness metric that reveals how efficiently your heart bounces back after exercise.

📉 Learn how to calculate, interpret, and improve your HRR to boost performance and recovery! 🔥

🎁 Xiamen Marathon Gives Out Suprise Goodie Bags To DNF’ers​

Participation medal with an asterisk or the marketing move of the future...

👑 Tara Dower And Kilian Jornet Crowned King And Queen Of The 2024 Fastest Known Time Awards​

From the Appalachian Trail to the 82 summits of the Alps, these were the most epic performances of the year. 🔥💪

QUICK SPRINTS

• ​Average Marathon Times By Age, Sex + Ability: What’s A Good Marathon Time?​
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• ​Strava Releases 2024 Year In Sport Report: What’s Trending In The Running World?
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• ​FKTs: Fastest Known Times Explained + How To Take On The Challenge​​
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