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Hi runners, 👋🏼 Katelyn here with newsletter #517!

Inspired by Thomas and Brady’s recent chat on longevity, this issue is all about training smarter now to thrive for decades to come.

From boosting your VO₂ max (a key marker for long-term health) to building marathon-ready strength, we’re diving into the data, the workouts, and even a bit of track magic out of Philly.

Let’s get into it 👇

📈 What’s a good VO₂ max? Understand where your number falls and why it matters for performance and longevity.

⏳ Do runners live longer? Quite a few years (!), according to research: The science is in—regular running may significantly extend your life.

🧪 How to perform the Cooper test: This classic 12-minute test gives you a quick estimate of your VO₂ max.

🏋️ 8 must-do strength training exercises for runners: Build the kind of strength that protects your body and powers you through your miles.

🏟️ Grand Slam Track finds its footing in Philadelphia with breakout performances: Fast times, loud crowds, and a track league that’s finally gaining momentum.

Happy running! 🏃🏻‍♀️⭐

Katelyn Tocci
Managing Editor
Head Coach

⏳ Do Runners Live Longer? Up To 12 Years, According To Research​

🏃‍♀️ Want to live longer and feel better doing it?

Research says runners may live up to 12 years longer than non-runners—and it’s not just about lifespan, but healthspan.

From brain health to heart strength, discover how running could be the key to a longer, stronger life.❤️🧠⏳

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 Perform The Cooper Test To Gauge Your Fitness​

🏃‍♂️ Looking to level up your training with real data?

The Cooper Test is a simple, science-backed way to measure your aerobic fitness and estimate your VO₂ max—no lab required.

Learn how to do it, what your results mean, and how to improve over time.🧪📏💥

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

🏋️ 8 Must-Do Marathon Strength Training Exercises For Runners​

🏋️‍♂️ Want to run stronger, faster, and with fewer injuries?

These must-do strength exercises are specifically designed for distance runners.

Learn how to fit them into your weekly schedule—even when time is tight—and get the most out of every mile.🦵💥🏃‍♀️

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

🏟️ Grand Slam Track Finds Its Footing In Philadelphia With Breakout Performances​

🏟️ Grand Slam Track finally delivered on the hype in Philly

With a packed stadium, world-leading sprints, and breakout wins, the third stop of the series gave us a real glimpse of what U.S. pro track could be—fast, fun, and fan-filled.🇺🇸🔥🥇

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

📈 What’s A Good VO2 Max? Average VO2 Max By Age And Sex​

🫁 Wondering if your aerobic fitness is actually “good”?

This metric is one of the strongest indicators of endurance and long-term health.

Learn how to measure it, see where you stack up, and get proven tips to boost it through training and strength work.🔬🏃‍♂️📈

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

🏃🏻‍♀️ Improve EVERY Run By Doing THIS First: WARM-UP For Runners​

QUICK SPRINTS

• ​How To Warm Up For Runners + A Complete Warm-Up Routine​
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• ​Everything You Need To Know About Michael Johnson’s Grand Slam Track League​
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• ​What’s A Good Mile Time? Average Times To Run A Mile By Age + Sex​