Our 5K Training Journeys: Workouts, Race Day Tips & Running Faster at Every Distance

Come to our LIVE SHOW in Boston! Join Alex, Katelyn and Michael and some very special guests, + giveaways and prizes!📅 Saturday, April 18, at 6:45 p.m📍 Trident Booksellers & Café, 338 Newbury Street 🎟️ It’s free to attend, but make sure to RSVP now, as space is limited: https://forms.gle/sFk28hfMYznrsNxMASUPPORT OUR SPONSORS:This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.comLagoon pillows help us sleep better, so we run better. Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match. This week on the Marathon Handbook Podcast, Katelyn Tocci and Alex Cyr pull back the curtain on their personal 5K training journeys — and the result is one of the most detailed, practical running conversations we've had on this show.An ultra runner who resisted speed training for a decade. A half marathon specialist chasing a collegiate dream time. Both took on a 12-week 5K build at the same time, and both have a lot to say about what happened.Resources:Katelyn's Sub-20 5K video: https://youtu.be/tPXSg3od1k0?si=KdVE6pNVQ8pm4xoB5K training plans: https://marathonhandbook.com/trainingplans/5k-training-plans/Marathon Handbook newsletter — nearly 300,000 subscribers: marathonhandbook.comKey topics covered in this episode:Why 5K training benefits runners of all distances, including marathon and ultra runnersHow to structure a 12-week 5K training blockKatelyn's pyramid speed session and Alex's "Prove It" workoutThe 80/20 rule and why easy runs must stay easyManaging peak weeks, deload weeks, and tapering for a 5KKatelyn's full race day account: the nerves, the body cam, the rainy start, and an 18:36 finishRapid fire: sleep, the #1 beginner mistake, embracing 5K intensity, and racing shoe picks (Puma Fast-R Nitro Elite, ASICS MetaSpeed Edge)