Why does every marathon training plan include so much easy, slow running — even when your goal pace is well over a minute faster per mile? This week, a question from listener Seth (a former pro cyclist chasing a sub-3 marathon) opens up one of our most useful conversations yet.

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Michael, Alex, and Katelyn break down the science behind easy running: zone 2, mitochondria, angiogenesis, the 80/20 rule, running economy, and why the world's best marathoners — including Eliud Kipchoge — run their easy days embarrassingly slow. They also share what easy running actually feels like in practice, how to gauge your effort without obsessing over pace, and why betraying the 80/20 rule is the fastest path to injury.

Email: podcast@marathonhandbook.comJoin Run Club and Send Us a Voice Note: marathonhandbook.com

Chapters:0:00 – Intro, Banter & What We're Covering18:07 – Listener Voice Note: Martina on German Pronunciation & NYC Events21:34 – Ad: Lagoon Sleep Pillows23:47 – Why You Must Run Slow to Race Fast (Main Topic)52:37 – Pronunciation Tangent: Capillaries, Claude & Canadian Quirks54:49 – Should You Race Again After a DNF? The Revenge Race Question1:05:55 – Outro & How to Connect With Us

It's official, and it's historic: the Cape Town Marathon has been named the 8th Abbott World Marathon Major — the first ever on the continent of Africa. In this surprise emergency episode, Michael Doyle and news editor Jesse Carveth break down the announcement the running world saw coming but couldn't stop talking about (00:37). They walk the full eight-major calendar from Tokyo to New York (01:28), make the case for why Africa was long overdue given that roughly 80% of the world's top 50 marathoners come from the continent (02:23), and explain what the new eight-star medal — and the provisional star for 2025 and 2026 entrants — means for star chasers (03:26).

From there, the guys trace Cape Town's meteoric rise from ~16,000 to nearly 30,000 runners (03:59), revisit the brutal 2025 cancellation when severe winds stopped the race roughly 90 minutes before the gun (04:50), and unpack the 2027 ballot — open June 10, closing June 24 — including the decision to reserve two-thirds of entries for African runners (05:55). They dig into the Sanlam sponsorship extension (07:20) and ask the question on everyone's mind: with London drawing 1.4 million applicants, could Cape Town become the single hardest World Marathon Major to get into (08:20)?

The conversation gets into the real reason so few races can join the club — the staggering cost of becoming a major, with even Valencia admitting it can't afford the leap (09:32) — plus entry prices (~$220 international vs. ~$48 local), Kipchoge's role as the ultimate ambassador, and how Cape Town defines its own character as a major (11:06). Finally, Michael and Jesse debate whether expansion waters down the brand or makes it truly global (16:18), and look ahead to Shanghai as the near-certain 9th major and the race for the 10th — South America, India, or the Middle East (19:30). They close on the big question: how long can the running boom keep this snowball rolling (22:31)?

New episodes of The Running Story drop every Monday afternoon.

Alex Cyr and Alexis D'Souza are back for Episode 4 of For Better or For Worse, the show where a beginner runner and an elite runner chase goals together (and occasionally argue about hockey and boiled eggs).This week, Alexis just finished her biggest training week ever: 21.2km over four runs, but keeps getting post-run headaches. Alex breaks down the nutrition basics every new runner needs to know, from macronutrients and meal timing to electrolytes and why calories aren't the enemy.Plus: the running and alcohol conversation nobody wants to have, Alex's honest take on run club culture, a PB in the track 10K, and a hot debate on run/walk intervals vs. pushing through.Follow the show on Instagram!https://www.instagram.com/alex.is.pod/Follow Alex:https://www.instagram.com/cyresy_10/Follow Alexis:https://www.instagram.com/alexisdsouza.to/Chapters:0:00 - Cold open: Too many metrics?1:00 - Intro & where we're at (7 weeks to the wedding)3:00 - Strava and the social pressure on new runners7:00 - Alexis's biggest running week ever: 21.2km9:00 - Why am I getting headaches after every run?12:00 - Running nutrition 101: macronutrients explained18:00 - Post-run fueling: what to eat and when22:00 - Should new runners track calories?25:00 - Metrics overload: what actually matters31:00 - Alex's track 10K recap: 29:27 PB!33:00 - Running and drinking: can you do both?40:00 - Alex's controversial take on run club culture48:00 - Should you run on your wedding morning?54:00 - Hot or Not: Run/walk intervals (Jeff Galloway method)1:00:00 - Hot or Not: Josh Kerr's mile world record attempt

#Running #RunningNutrition #BeginnerRunner #MarathonHandbook #ForBetterOrForWorse #RunningPodcast #TrackRacing #10K #RunningTips #AlexCyr

This week on The Running Story, Michael Doyle and Jessy Carveth dig into five stories you need to know about: from a politically charged threat to two iconic American road races, to a milestone 22 years in the making, to an elite marathoner trading the roads for a near-vertical mountain race.

Chapters:0:00 — Intro & New Independent Podcast Feed Announcement2:42 — Story 1: Trump Golf Course Threatens Marine Corps Marathon & Cherry Blossom 10 Miler6:19 — Story 2: Darren Wood Completes 1,000 Parkruns (a World First!)10:10 — Story 3: California International Marathon Doubling to 40,000 Runners in 202713:46 — Story 4: Rory Linkletter's Elite Trail Debut at Broken Arrow Ascent17:57 — Story 5: Running Speed Dating in Wales

SUPPORT OUR SPONSORS:This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.comWe use RYTHM for easy, convenient blood tests. 15% OFF : https://RYTHM.HEALTH/MARATHON

Figuring out your marathon goal pace is one of the trickiest parts of training, especially if you've never run 26.2 before. This week, a listener named Phil sends in a voice note asking exactly that: with a 1:38 half marathon and an October race on the horizon, should he target 3:15, 3:30, or 3:45? Michael, Alex, and Katelyn dig into the VDOT calculator, the Riegel formula, rate of perceived exertion, and why your marathon pace should be a living, breathing number that evolves throughout your training block.

Chapters:0:00 Intro2:24 Shoe Reviews: Asics Nova Blast 6 & Saucony Endorphin Elite 38:43 Big Things Are Coming: Mara App & Marathon Handbook Updates9:56 Shoutouts From the Community13:27 Sponsor: Momentus Fiber Plus14:49 Today's Big Question: How Do You Calculate Marathon Pace?15:14 Phil's Marathon Pace Dilemma (Listener Voice Note)36:01 Sponsor: RYTHM Health Test38:37 Super Shoes for Your Birthday?43:34 Finding Your Perfect Race Day Shoe55:45 Max Cushioning Meets Carbon Plate1:02:59 Is Running Full of Bro Science?1:21:47 Wrap-Up

📩 Send us your questions: podcast@marathonhandbook.com🎙️ Leave a voice message via SpeakPipe, link on marathonhandbook.com📰 Subscribe to the Marathon Handbook newsletter: marathonhandbook.com

A packed week in running. Michael and Jessy cover five big stories including a time that would have rewritten the record books and an exclusive from the CEO of one of the world's best marathons.

0:00 Intro & Jessy's Unbound Gravel 2003:00 10K in 26:01 — The Fastest in Human History (Unofficial)5:30 Yomif Kejelcha Signs With Valencia Marathon6:30 Exclusive Interview: Valencia CEO on the Appearance Fee & World Record Bid10:08 Could Valencia Become a World Marathon Major?13:30 Boulder Boulder DQ Controversy Explained16:59 Was the Runner Warned? The Anonymous Tip19:00 Bashir Abdi's Race Was 200 Meters Short24:45 Claire Elms, 62, Sets Age Group World Record for 1500m27:08 Outro & What's Coming Next

It was a big race weekend for the Marathon Handbook crew, and one of them won their race outright, beating every single finisher.

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Lagoon 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.

Alex ran the Canadian 10K Road Championships in Ottawa, finishing 7th in 29:21. Then — on three hours of sleep after staying out for a friend's birthday party — he jumped in to pace Canadian women's marathon record holder Natasha Akhtar at the Ottawa Marathon, running 32 kilometres before a blister from his Fascia R3s forced him to drop. He came away with a renewed appreciation for the marathon start line vibe and a serious bug to go the full 42.

Katelyn ran a 50K ultra in blazing 40°C heat in Costa Rica, running a patient, controlled race to take the overall win — first across the line ahead of every man in the field, a PR of 5:06. Her husband Victor came in third.

Michael tackled the Cabot Trail Relay in Cape Breton, Nova Scotia, one of Canada's most beloved and cult-like race weekends, running Leg 7 into a 50km/h headwind and returning, as always, inspired and windburned.

Then it's into the listener mailbag, covering:

Bridge Training — Patrick asks how to stay fit and motivated between race seasons without losing fitness or burning out before the fall block begins. Alex, Katelyn, and Michael share their personal approaches, including why doing 5K or 10K work in the "off-season" pays enormous dividends for your marathon.

Speed Workouts for Sub-2:30 — Andrew from Saskatoon left a voice note. He ran 2:37 at Boston, follows a nine-day training rotation, and wants to know what speed sessions could help him crack the 2:30 barrier. The hosts recommend hill work, lactate threshold training, and exploring the Norwegian Method — specifically the work of Marius Bäcken.

Marathon Recovery in Your Late 40s — Raul from Sydney is running his first marathon and targeting a triathlon three months later. He asks how recovery approaches change with age. Michael reflects on the value of mentorship from older runners, the non-negotiable importance of sleep, and why getting the "little things" right matters more than ever.

Becoming a Student of Running — Daniel from Reno (one of Katelyn's athletes, currently training for Chicago) asks about books, habits, and resources for runners who want to go deep on the sport. The team recommend Advanced Marathoning, Lore of Running, Endure by Alex Hutchinson, Running with the Kenyans, The Inner Game of Tennis, and more.

Choosing a Prep Race — Tyler in Australia is running Sydney Marathon and asks whether to race the half marathon or 30K option at a local tune-up race five weeks out. The debate gets lively — Katelyn and Michael lean half, Alex says race the race.

Training for a Downhill Marathon — Sky from Boston is running a point-to-point race with 2,100 feet of descent and wants to know how to prepare for the pounding without access to serious hills. The team recommend running the Boston course in reverse (Heartbreak Hill backwards), eccentric quad work in the gym, and step-down exercises.

Got a question for the team? Email podcast@marathonhandbook.com or send a voice message via SpeakPipe, link at marathonhandbook.com. We love hearing from you, and your message might be featured on a future episode.

Subscribe to the Marathon Handbook newsletter for weekly training tips, race news, and more at marathonhandbook.com.

Thomas Watson fills in for Michael Doyle this week as he and Jessy Carveth run through five stories dominating the running world right now — from a doping controversy that broke the internet to a heartwarming marathon moment featuring the sport's greatest athlete.

Cape Town Marathon emerged as one of the most significant races of the year, not just for the performances on the day but because it represents Cape Town's final year as a World Marathon Majors candidate. Muhammad Esa took the men's title in 2:04:55 — a new course record by nearly three and a half minutes — while Dara Deida won the women's race in 2:23:18. Eliud Kipchoge, competing in Africa for the first time, finished 16th in 2:13:29 as part of what's being called his world tour. The real highlight for Thomas and Jessy? Kipchoge's wife completing her first marathon, with Kipchoge waiting at the finish line.

The Cam Hanes vs. Sage Canaday controversy is the most talked-about story in running right now, and for good reason. Elite ultra runner Sage Canaday filed a tip with USADA against 58-year-old podcaster, bow hunter, and social media figure Cam Hanes, after Haynes ran a 2:39 at the Oregon USATF Marathon Championship — a PR by 13 minutes at age 58 — while having publicly acknowledged using BPC-157, a peptide banned under the WADA code. Thomas and Jessy explore the nuance: should the rules apply equally at age group level? Is enforcement even realistic? And what does a 2:39 at 58 tell us about the future of peptides in recreational sport?

The Enhanced Games took place in Las Vegas on the night of May 24th. Billed as the "Doping Olympics," the multi-sport competition promised record-breaking performances from athletes using banned substances under medical supervision — and backed by million-dollar prize money. The reality was less dramatic: self-proclaimed clean athletes won most events, just one world record was broken (in swimming), and 250,000 live stream viewers were left with more questions than answers about the event's future. Thomas and Jessy also note the organization's business model — an online supplement store selling the same substances the athletes use — and ask what that means for the enterprise.

A Charlotte high school sprinter was disqualified from the anchor leg of the 4x400 relay at the North Carolina State Track and Field Championships after raising his hand and holding up five fingers — ruled as unsportsmanlike conduct. The call wiped out 10 team points and cost his school the overall state title. The video spread to nearly 8 million views on X. Thomas and Jessy unpack the two separate conversations the internet is collapsing into one: was the rule fairly applied, and should the rule exist at all?

Emma Bates has signed with NeverSecond as a nutrition partner. This comes months after Bates very publicly fell out with her previous sponsor, alleging she was dropped because she was pregnant — a claim the sponsor disputed. With Bates currently around six to seven months pregnant and not racing this year, Never Second's decision to sign her is being read as both a statement of values and a smart strategic play as the brand looks to expand from trail/ultra/cycling into road running.

Chapters:0:00 – Intro & Jessy's Impromptu 10K (Third Place in Belgium!)3:36 – Story 1: Cape Town Marathon – Kipchoge, Course Records & World Marathon Majors9:02 – Story 2: Cam Hanes vs. Sage Canaday – Running's Biggest Doping Controversy18:06 – Story 3: Enhanced Games Las Vegas – Did the "Doping Olympics" Deliver?23:56 – Story 4: High School Sprinter Disqualified for Raising Hand at NC State Championships29:18 – Story 5: Emma Bates Signs with NeverSecond After Sponsor Controversy32:29 – Wrap-Up