Marathon Handbook Podcast

• How To Find Your True Training And Race Pace (Without Guessing)

  Stop guessing your training and race pace! In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Coach Katelyn Tocci, and Alex Cyr break down how to scientifically and practically discover your true race and training pace — without falling into common runner traps.We explore:Six pace trap archetypes every runner should avoid (like the Marathon Mathematician and Legacy PR Guy)The most effective tools and calculators to dial in your real fitness levelHow to adjust pace throughout the seasonAnd how to use time trials and recent race data to plan smarterWhether you’re gunning for a sub-3 marathon, aiming for a PR in the 10K, or just want to train more efficiently, this episode is your definitive guide to realistic and smart pacing strategies.🔗 Resources Mentioned:▶ VDOT Calculator by Jack Daniels▶ McMillan Running Calculator📩 Sign up for our newsletter: https://marathonhandbook.com/newsletter🎧 Listen to the podcast:Spotify: https://open.spotify.com/show/7o72muiWY6TSNrwfzirqH6?si=4cf9310996e14ae6Apple Podcasts: https://podcasts.apple.com/us/podcast/marathon-handbook-podcast/id1687070922📺 Subscribe for more running videos: https://www.youtube.com/@marathonhandbook?sub_confirmation=1⏱️ Timestamps / Chapters00:00 - Intro01:00 - Why Most Runners Guess Their Pace Wrong06:50 - The 6 Pacing Traps Runners Fall Into07:50 - #1: The Marathon Mathematician12:18 - #2: The Legacy PR Guy16:47 - #3: The Copycat22:20 - #4: The Tempo Merchant29:35 - #5: The Round Number Chaser34:45 - #6: The Negative Split Fantasist38:10 - Tools to Find Your Real Race Pace39:30 - Using Time Trials and VDOT42:50 - Recent Race Results as Fitness Predictors45:30 - How to Use Pace Calculators (VDOT, McMillan)49:45 - Short vs Long Race Prediction Accuracy56:50 - RPE and Recovery Runs59:30 - Final Thoughts + How To Apply This In Training1:01:00 - Upcoming Reviews & Channel UpdatesOur free marathon training plans:https://marathonhandbook.com/trainingplans/marathon-training-plans/Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tiktok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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• How to Run a Faster 5K

  In this episode of the Marathon Handbook Podcast, the hosts Alex Cyr, Katelyn Tocci and Michael Doyle delve into the complexities of running a 5K, exploring its challenges, physiological demands, and effective training strategies.They discuss the mental and physical aspects of the race, emphasizing the importance of pain tolerance and speed endurance. The conversation includes personal anecdotes, expert insights, and practical tips for runners looking to improve their 5K performance. In this conversation, the speakers delve into the intricacies of training for 5K races compared to marathons, discussing the specific workouts and strategies that can help runners achieve personal bests. They explore the importance of understanding pain in training, the significance of various workout types, and how to integrate them effectively into a training regimen. The discussion also highlights upcoming content and interviews that will provide further insights into running performance.Chapters with Timestamps:00:00 Introduction to the 5K02:53 Defining the 5K: Pain, Fear... and Fun?05:59 Physiological Insights of the 5K11:54 Training Strategies for 5K Success18:01 Would You Rather: 5K Scenarios23:50 The Importance of Speed and Endurance30:01 Conclusion and Key Takeaways37:12 Marathon vs. 5K Training Dynamics40:40 5K Workout Strategies for Personal Bests41:49 Understanding Pain in 5K Training42:30 The Prove It Workout: A Key to 5K Success49:04 Race Pace Kicks: A Unique Training Approach55:04 The Four, Three, Two, One Workout Explained01:00:02 Integrating Workouts for Optimal Performance01:01:25 Upcoming Interviews and Content

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• “The Hardest 10K of My Life”

  Our co-host Alex Cyr finally did it — broke 30 minutes in the 10K before his 30th birthday. But in this deeply personal episode, he, Katelyn Tocci, and Michael Doyle go beyond splits and finish lines. They unpack the mental toll of public goals (13:00), the crash after big wins (25:00), and how to redefine motivation (40:00). It’s a story of resilience, racing, identity, and the strange emotional alchemy of chasing big dreams.🎙 Topics Covered:10K race strategy & pacing breakdownRunning through exhaustion and travel fatigueThe danger of public goals + social media pressureImposter syndrome at every pacePost-race blues and dopamine crashWhy your best race isn’t always your fastestShifting from chasing times to racing peopleFinding purpose after you hit your big goalHow to manage running motivation long-term📩 Join our daily newsletter: marathonhandbook.com📸 Follow us on Instagram: @marathonhandbook

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• Instant Reactions: 2025 London Marathon – Winners, Shocks, and Hot Take!

  In this special instant reactions episode, Marathon Handbook’s Editor-in-Chief Michael Doyle and News Editor Jessy Carveth break down all the drama from the 2025 London Marathon just hours after the race wrapped.From Tigst Assefa’s women’s-only world record to Eliud Kipchoge’s twilight career run, plus shocking moments like Sebastian Sawe’s controversial race-winning move — we dive into all the elite races, surprises, disappointments, and behind-the-scenes insights from London.Jessy, fresh from the media center in London, shares insider takes you won’t hear anywhere else.🎥 Also check out our full London Marathon Watch Along Replay on our YouTube channel!https://youtube.com/live/R7E8R59jVro?feature=share⏱ Chapters and Timestamps00:00 – Intro + Wahoo Kickr Run Sponsor Read02:00 – Sensational Vibes in London: City Takeover and Massive Crowds05:00 – Behind the Scenes at London: Emotional Finishes and Media Center Insights08:00 – Women’s Elite Race Breakdown: Tigst Assefa’s World Record Performance15:00 – Sifan Hassan Struggles: Dissecting a Disappointing Day20:00 – Elite Women’s Field Analysis: How Missing Stars Changed the Race25:00 – Men’s Elite Race Breakdown: The Kipchoge Question30:00 – Is Eliud Kipchoge Past His Prime?35:00 – Jacob Kiplimo’s Promising Debut40:00 – Sebastian Sawe’s Controversial Feed Zone Move45:00 – Biggest Winners of the Day50:00 – Biggest Disappointments and Tough Days55:00 – Biggest Surprises and Burning Questions1:00:00 – New Balance Gear: Hits and Misses at London Expo1:05:00 – Closing Thoughts: Who’s Chasing Sub-2 Hours Next?#LondonMarathon #MarathonRunning #TigstAssefa #EliudKipchoge #SifanHassan #RunningCommunity #MarathonTraining #RunningPodcast #RunnersOfYouTube #LondonMarathon2025

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  1:04:05
• 2025 London Marathon Preview + Nike’s Breaking4 Project Explained

  The 2025 London Marathon is here, and we’ve got your ultimate preview: elite race insights, logistics, history, and how to watch. Then, in a breaking second segment, we unpack Nike’s stunning new Breaking4 project—Faith Kipyegon’s quest to become the first woman to run a sub-4 minute mile. All the context, science, and bold predictions are here from Michael Doyle and Alex Cyr.This episode is brought to you by the Wahoo KICKR RUN.🔗 Links & Resources:Subscribe to our newsletter for the London Marathon Watch-Along link:https://marathonhandbook.com/newsletter/Nike launches “Breaking4” challenge to test limits of women’s mile:https://marathonhandbook.com/nike-launches-breaking4-challenge-to-test-limits-of-womens-mile/Who Is Faith Kipyegon? The Greatest Miler in History Eyes the Impossible With Breaking4:https://marathonhandbook.com/who-is-faith-kipyegon-the-greatest-miler-in-history-eyes-the-impossible-with-breaking4/⏱️ Chapters with Timestamps (YouTube or Podcast Player)00:00 – Intro + Boston Recap01:00 – Previewing the 2025 London Marathon03:30 – Start Times + Streaming Options06:00 – Lottery & Participation Stats08:00 – Course Logistics & History14:00 – London’s Most Iconic Moments21:00 – Tower Bridge + Race Landmarks26:00 – Weather Forecast & Strategy28:00 – Women’s Elite Race Preview36:00 – Predictions + World Record Hot Takes40:00 – Men’s Elite Race Preview52:00 – Kipchoge’s Redemption Arc59:30 – Marathon Majors Power Rankings1:03:50 – Outro1:08:20 – Nike BREAKING4: Segment Intro1:10:00 – What Is Breaking4?1:13:00 – Faith Kipyegon’s 3:59 Mission1:17:00 – The Sports Science + Andy Jones1:23:00 – Can She Do It? Predictions + Timeline1:27:00 – Wrap-up + What’s NextJoin the conversation on our socials:Follow us on IG: https://instagram.com/marathon.handbookFollow us on Tikok: https://www.tiktok.com/@marathon.handbookLike us on FB: https://facebook.com/marathonhandbookFollow us on X: https://x.com/MarathonHB

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