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

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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=KdVE6pNVQ8pm4xoB

5K training plans: https://marathonhandbook.com/trainingplans/5k-training-plans/

Marathon Handbook newsletter — nearly 300,000 subscribers: marathonhandbook.com

Key topics covered in this episode:

• Why 5K training benefits runners of all distances, including marathon and ultra runners
• How to structure a 12-week 5K training block
• Katelyn's pyramid speed session and Alex's "Prove It" workout
• The 80/20 rule and why easy runs must stay easy
• Managing peak weeks, deload weeks, and tapering for a 5K
• Katelyn's full race day account: the nerves, the body cam, the rainy start, and an 18:36 finish
• Rapid fire: sleep, the #1 beginner mistake, embracing 5K intensity, and racing shoe picks (Puma Fast-R Nitro Elite, ASICS MetaSpeed Edge)