Marathon Handbook Podcast

In this special episode of the Marathon Handbook Podcast, recorded on the ground in Paris, we dive deep into Nike’s audacious Breaking4 project and Faith Kipyegon’s attempt to become the first woman to run a sub-4-minute mile. This episode is sponsored by Hettas: performance running shoes for women. Check out Hettas at hettas.comWe kick things off by setting the scene from a sweltering Paris just 25 hours before the event (02:15), and introduce the superstar at the center of it all: Faith Kipyegon, the reigning queen of middle-distance running (05:00). We explore why Paris and Stade Charléty were selected for this historic attempt (07:40), and why this event is being treated with the same magnitude as Breaking2 (10:30). Then we dig into the groundbreaking science and tech behind Breaking4 — including two key research studies that laid the foundation for this effort (12:30), the custom-engineered speed suit and spikes Kipyegon will wear (18:00), and why the event won’t count as an official world record (22:40). We explain the complex pacing strategy Nike has landed on after months of testing (26:00), who the elite pacers are (30:00), and discuss whether Kipyegon’s legacy could soon rival Kipchoge’s (35:00). We debate the barriers to mainstream fame for women’s track stars and how this moment could ignite a "Kipyegon Effect" (42:00). Then it’s time for conspiracy theories and hot takes: has she already broken four in secret? (46:00), is this her absolute peak? (50:00), and how much is Nike really spending on this event? (56:00). We close with predictions (1:02:00) and what’s next as we head trackside for our live coverage and instant reactions (1:04:30). This is your all-access pass to what could be a turning point in running history.Be sure to follow our live updates and the the live stream on June 26 starting at 1 pm EDT (7 pm CEST) for our coverage from the track in Paris of Breaking4:https://marathonhandbook.com/live-updates-nike-breaking4-live-stream/Over 240,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running: https://marathonhandbook.com/newsletter/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/MarathonHBSubscribe to our YouTube channel get all our training tips, running guides and gear reviews : https://www.youtube.com/@marathonhandbook?sub_confirmation=1

Could you run a marathon with zero training? In this episode of The Marathon Handbook Podcast, Michael Doyle, Alex Cyr, and Katelyn Tocci tackle that exact question — and things get real.This episode is sponsored by Hettas: performance running shoes for women. Check out Hettas at hettas.comWe kick off by discussing a recent viral TikTok by Logan Goodspeed, who attempted the San Diego Rock ‘n’ Roll Marathon with just 24 hours’ notice — and no running background (01:05). We analyze his prep (or lack thereof), how he actually finished in under 6 hours, and what he surprisingly did right (21:00).Before that, we each share the dumbest running decisions we’ve ever made (06:00), from delusional ultra attempts to summer marathons and poor race-day choices.We debate whether walking a marathon still counts (33:30), explore the importance of intent versus finish time, and ask: what makes someone a “real” marathoner? (40:00)The team also dives into key survival tips if you ever find yourself on the start line with little or no training: the best shoes to grab (24:00), fuel options (27:00), and what not to do — like taking Advil during the race (29:00). We also touch on serious health dangers like rhabdomyolysis (48:17), which can strike undertrained runners.To wrap things up, we play a hilarious round of “Marathon MacGyver,” building the perfect last-minute marathon kit — including favorite shoes, weird motivational hacks, and fuel-of-choice picks (53:35).Whether you’re a seasoned marathoner, training-curious, or just fascinated by endurance extremes, this episode is a wild ride full of laughs, honest lessons, and surprisingly practical takeaways (01:09:41).🎧 Subscribe to the Marathon Handbook Podcast wherever you get your podcasts, or watch new episodes every Thursday on YouTube and Spotify.📲 Follow Marathon Handbook for more:Instagram: @marathonhandbookTikTok: @marathonhandbookWebsite: www.marathonhandbook.com#MarathonPodcast #RunningTips #ZeroToMarathon #LoganGoodspeed #TikTokRunner #RunningFails #CanYouRunAMarathon #MarathonTraining #BeginnerRunner #Rhabdomyolysis #WalkRunMethod #CouchToMarathon #FunRun #AlexCyr #KatelynTocci #MichaelDoyle #MarathonChallenge #SanDiegoMarathon

This episode is sponsored by Hettas: performance running shoes for women. Check out Hettas at hettas.comIn this special episode of the Marathon Handbook Podcast, hosts Michael Doyle, Alex Cyr, and Katelyn Tocci each share the greatest race of their lives—offering up deeply personal stories packed with insight, grit, and emotion. From Alex’s freezing sub-65 half marathon in Houston (04:15), to Katelyn’s comeback victory at a rugged Italian sky race after a terrifying Hep A diagnosis (39:27), to Michael’s flawlessly executed PB at the Chicago Marathon (01:06:36), each segment reveals the physical training, mental battles, and race-day turning points that shaped these career-defining moments. You’ll get a deep dive into Alex’s threshold-heavy training philosophy (09:57), relive the emotional rush of Katelyn breaking the tape in Italy (51:43), and hear how Michael was jolted back to life mid-race by a runner in toe shoes (01:25:29). We close it all out with the lessons we’d give our past selves, the weird tricks that worked (01:37:53), and a challenge to listeners to share their own greatest race story with us (01:46:41).💬 Send us your greatest race story at: hi@marathonhandbook.com — we might feature it in an upcoming mailbag episode!🔔 Subscribe to the Marathon Handbook Podcast wherever you listen and leave us a ⭐️⭐️⭐️⭐️⭐️ review to help other runners find the show.📱 Follow us on socials @marathonhandbook🌐 Visit us at www.marathonhandbook.com#RunningPodcast #MarathonTraining #TrailRunning #HalfMarathonTips #BestRaceEver #RunYourRace #Ultrarunning #RunningStories #MarathonMindset #MarathonHandbook #RaceDayTips #RunnerMotivation

Step into the fast lane with our deep dive into super shoes — the revolutionary footwear changing the face of distance running. This episode is sponsored by Hettas: performance running shoes for women. Check out Hettas at hettas.comWe break down what actually makes a shoe “super” (01:45), take you inside the never-before-told history of Nike’s prototype era (06:30), and trace how the Vaporfly flipped the script on competitive marathoning (18:50). From foam wars to carbon plates, from elite deception to banned shoes, this is the complete story of the super shoe — past, present, and what’s coming next.  We also get creative and build our dream super shoes using the best components on the market (38:30), and we power rank the top models you can buy in 2025 (50:20), including why Puma may have just launched the fastest shoe ever (53:00).💡 Have a question or shoe pick? Drop us a comment on Spotify or find us on Instagram @marathonhandbook. 🎧 Subscribe to the Marathon Handbook Podcast and check out our new sister show: Run Long Run Healthy — science-backed insights to help you run smarter and stay injury-free.

The Grand Slam Track League is here – but is it actually working?In this special episode of the Marathon Handbook Podcast, hosts Michael, Alex, and Caitlin break down everything you need to know about Michael Johnson’s ambitious new league. We dive into how it compares to the Diamond League, explore its bold innovations (like guaranteed prize money, racer vs. challenger formats, and athlete branding), and debate whether it’s doing enough to revolutionize track and field.We also ask:Is GST attracting enough viewers and athletes to stay alive?What’s holding it back from becoming a household name?How can it evolve to become the NBA or NFL of track?Should they adopt a team franchise model and bring in drafts, free agency, and a fantasy ecosystem?Plus, we play commissioner for a day and pitch wild (but serious!) ideas that could actually change the future of the sport.Whether you’re already hooked or just Grand Slam curious, this is your essential guide to the most disruptive experiment in modern track and field.(01:02) What is the Grand Slam Track League?(02:50) Format, events, and why it’s different from the Diamond League(05:10) Recapping Kingston & Miami — early hits and misses(07:12) Is GST living up to the hype so far?(09:45) The big vision: Can GST become track’s version of the NBA?(12:00) Growing pains and how athletes are reacting(14:20) Broadcast issues and missed opportunities(16:00) Athlete branding: How GST is helping runners become stars(20:30) The Racer vs. Challenger model explained(23:10) Athlete pay: Is this the end of underpaid pros?(24:45) What’s working: prize money, structure, presentation(26:30) The problem with empty stands(28:21) Should we worry about attendance?(29:41) Buy, Sell, or Hold: GST as a stock market metaphor(33:00) Is the hype fading already?(35:00) GST vs. Diamond League — real differences(38:50) Creating rivalries and new storylines(41:06) If we ran GST: Big changes from the pod team(44:08) Should GST scrap the 2-event format?(46:00) How to get fans in the stands(49:20) Fantasy teams, free agency, and a full pro ecosystem(53:15) Can GST make the Olympics irrelevant?(57:38) Could trail and ultra running adopt this model?(01:01:10) A fantasy draft for GST?(01:01:47) What’s next: Philadelphia and LA events(01:03:00) Final thoughts and what GST needs to thrive🎧 Subscribe to the Marathon Handbook Podcast for more insights, debates, and deep dives into the world of running.🌐 Visit us at https://marathonhandbook.com📱 Follow us on socials:Instagram: @marathonhandbookTwitter/X: @marathonhandbkFacebook: Marathon Handbook#GrandSlamTrackLeague #MichaelJohnson #TrackAndField #Athletics #DiamondLeague #TrackLeague #RunningPodcast #Sprint #MiddleDistance #LongDistanceRunning #MarathonHandbook #GSTLeague #USATF #TrackRivals #SportInnovation #Olympics2028 #TrailRunning #TrackEntertainment

What does it take for a woman to break the 4-minute mile? In this exclusive and groundbreaking interview, Dr. Andy Jones—one of the world’s leading exercise physiologists and the mastermind behind Kipchoge’s sub-two-hour marathon—reveals the science, strategy, and secrets behind Nike’s latest audacious project: Breaking4.Dr. Jones has worked with legends like Paula Radcliffe and Eliud Kipchoge, and now, he’s applying decades of research and experience to help Faith Kipyegon achieve what was once thought impossible: the first sub-4-minute mile by a woman.In this interview:00:00 – Intro: Who is Dr. Andy Jones?01:00 – The Origins of Nike's Breaking4 Project03:00 – Faith Kipyegon: The Athlete at the Center05:15 – Physiology of the Female Mile Record09:00 – Can Faith Kipyegon Really Break 4 Minutes?11:30 – VO2 Max, Running Economy & Anaerobic Contribution15:15 – Pacing, Drafting, and Racing Strategy Insights17:00 – The Science of the Perfect Mile Race19:25 – The Role of Wavelight Technology & Aerodynamics21:00 – Breaking2 Lessons Applied to Breaking423:25 – Pacers, Coordination, and Logistics in Elite Events26:00 – Ideal Race Conditions for a Sub-4:00 Attempt29:00 – Warm-Ups, Priming, and Race Day Preparation33:00 – Training the Body to Hit VO2 Max Quickly36:00 – Bicarbonate, Nitrate, and Legal Performance Enhancers39:00 – Will There Be a New Nike Super Spike?41:15 – Apparel, Drag, and Thermoregulation Science42:50 – Will Wavelight Be Used for Breaking4?45:00 – What Does Success Look Like (Even If She Doesn’t Break 4)?47:00 – Why Scientists Won’t Collect Race-Day Data48:50 – Was Breaking2 Ever Almost Indoors? (Behind-the-Scenes!)50:50 – Why Breaking4 Must Feel Like a Real Race53:00 – Dr. Jones' Prediction for the Record Attempt54:20 – What Is Resilience in Endurance Running?57:10 – How Kipchoge and Radcliffe Excelled in Resilience58:45 – How Runners Can Train for More Resilience01:01:00 – Fasted Training, Long Runs, and East African Methods01:03:15 – Paula Radcliffe’s Steady Running Philosophy01:06:00 – Is Easy Running Overrated?01:08:00 – Will There Be Other Women in Breaking4?01:10:00 – The Pacers of the Future: Could Young Stars Join In?01:12:30 – Who Is Faith Kipyegon Beyond the Track?01:14:00 – Closing Thoughts on Risk, Innovation, and Belief

Are you really doing a tempo run—or just running in the gray zone without purpose? In this episode, Michael Doyle, Alex Cyr, and Caitlin Tocci take a sledgehammer to one of running’s most overused and misunderstood terms: the “tempo run.” We explore the history of the term, why it’s misapplied in so many training plans, and what terms like lactate threshold, critical velocity, VO2 max, and steady state actually mean. Plus: our “Tempo Run Hall of Shame” and some spicy takes on running culture.Whether you’re training for a marathon, coaching, or just want smarter workouts—this episode will change the way you think about pace.⏱️ Chapters Below🗨️ Drop your worst tempo run story in the comments!📬 Send us questions for our upcoming Mailbag episode at hi@marathonhandbook.com00:00 - Intro + Boston Marathon Non-Super Shoe Division04:00 - Shoe Picks for “No Super Shoe” Marathon10:15 - The Problem With “Tempo Run”12:00 - Alex’s Tempo Rant: Blob Runs and Gray Zones13:45 - Origin of the Term: OBLA Study and Jack Daniels15:00 - Caitlin’s Coaching Definition of Tempo17:30 - Rebuilding the Glossary: Lactate Threshold Explained19:55 - What Is Critical Velocity (CV) Pace?21:20 - Marathon Pace vs Tempo Pace22:40 - What Is “Steady State” Running?24:00 - Identifying the Two Gray Zones in Training26:00 - Easy Runs: Why Most Runners Go Too Hard28:15 - What’s Your Real Easy Pace?32:00 - Emotionally Engaging With Easy Runs (And Why That’s Bad)34:10 - Mileage-Based vs Time-Based Recovery Runs35:30 - Recap: What Tempo *Should* Mean36:10 - Rebranding “Tempo”: Blob Runs and Grind Runs40:00 - Failure Runs and Misjudged Workouts44:30 - Tempo Run Hall of Shame: Trail Excuses + College Races48:50 - Final Thoughts: Clarity Over Terminology49:45 - What’s Next: Vlogs, Reviews, Interviews & Mailbag

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

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

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