Marathon Handbook Podcast

• Can a Woman Run a Sub-4 Mile? Nike and Dr. Andy Jones Think So

  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

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• Why “Tempo Run” Needs to Die: Redefining Running’s Most Misused Term

  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 [email protected]: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

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• 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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