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 Project
03:00 – Faith Kipyegon: The Athlete at the Center
05:15 – Physiology of the Female Mile Record
09:00 – Can Faith Kipyegon Really Break 4 Minutes?
11:30 – VO2 Max, Running Economy & Anaerobic Contribution
15:15 – Pacing, Drafting, and Racing Strategy Insights
17:00 – The Science of the Perfect Mile Race
19:25 – The Role of Wavelight Technology & Aerodynamics
21:00 – Breaking2 Lessons Applied to Breaking4
23:25 – Pacers, Coordination, and Logistics in Elite Events
26:00 – Ideal Race Conditions for a Sub-4:00 Attempt
29:00 – Warm-Ups, Priming, and Race Day Preparation
33:00 – Training the Body to Hit VO2 Max Quickly
36:00 – Bicarbonate, Nitrate, and Legal Performance Enhancers
39:00 – Will There Be a New Nike Super Spike?
41:15 – Apparel, Drag, and Thermoregulation Science
42:50 – 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 Data
48:50 – Was Breaking2 Ever Almost Indoors? (Behind-the-Scenes!)
50:50 – Why Breaking4 Must Feel Like a Real Race
53:00 – Dr. Jones' Prediction for the Record Attempt
54:20 – What Is Resilience in Endurance Running?
57:10 – How Kipchoge and Radcliffe Excelled in Resilience
58:45 – How Runners Can Train for More Resilience
01:01:00 – Fasted Training, Long Runs, and East African Methods
01:03:15 – Paula Radcliffe’s Steady Running Philosophy
01:06:00 – 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 [email protected]

00:00 - Intro + Boston Marathon Non-Super Shoe Division
04:00 - Shoe Picks for “No Super Shoe” Marathon
10:15 - The Problem With “Tempo Run”
12:00 - Alex’s Tempo Rant: Blob Runs and Gray Zones
13:45 - Origin of the Term: OBLA Study and Jack Daniels
15:00 - Caitlin’s Coaching Definition of Tempo
17:30 - Rebuilding the Glossary: Lactate Threshold Explained
19:55 - What Is Critical Velocity (CV) Pace?
21:20 - Marathon Pace vs Tempo Pace
22:40 - What Is “Steady State” Running?
24:00 - Identifying the Two Gray Zones in Training
26:00 - Easy Runs: Why Most Runners Go Too Hard
28:15 - 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 Runs
35:30 - Recap: What Tempo *Should* Mean
36:10 - Rebranding “Tempo”: Blob Runs and Grind Runs
40:00 - Failure Runs and Misjudged Workouts
44:30 - Tempo Run Hall of Shame: Trail Excuses + College Races
48:50 - Final Thoughts: Clarity Over Terminology
49:45 - 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 level
• How to adjust pace throughout the season
• And how to use time trials and recent race data to plan smarter

Whether 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

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⏱️ Timestamps / Chapters

00:00 - Intro
01:00 - Why Most Runners Guess Their Pace Wrong
06:50 - The 6 Pacing Traps Runners Fall Into
07:50 - #1: The Marathon Mathematician
12:18 - #2: The Legacy PR Guy
16:47 - #3: The Copycat
22:20 - #4: The Tempo Merchant
29:35 - #5: The Round Number Chaser
34:45 - #6: The Negative Split Fantasist
38:10 - Tools to Find Your Real Race Pace
39:30 - Using Time Trials and VDOT
42:50 - Recent Race Results as Fitness Predictors
45:30 - How to Use Pace Calculators (VDOT, McMillan)
49:45 - Short vs Long Race Prediction Accuracy
56:50 - RPE and Recovery Runs
59:30 - Final Thoughts + How To Apply This In Training
1:01:00 - Upcoming Reviews & Channel Updates

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

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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 5K
02:53 Defining the 5K: Pain, Fear... and Fun?
05:59 Physiological Insights of the 5K
11:54 Training Strategies for 5K Success
18:01 Would You Rather: 5K Scenarios
23:50 The Importance of Speed and Endurance
30:01 Conclusion and Key Takeaways
37:12 Marathon vs. 5K Training Dynamics
40:40 5K Workout Strategies for Personal Bests
41:49 Understanding Pain in 5K Training
42:30 The Prove It Workout: A Key to 5K Success
49:04 Race Pace Kicks: A Unique Training Approach
55:04 The Four, Three, Two, One Workout Explained
01:00:02 Integrating Workouts for Optimal Performance
01:01:25 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 breakdown
• Running through exhaustion and travel fatigue
• The danger of public goals + social media pressure
• Imposter syndrome at every pace
• Post-race blues and dopamine crash
• Why your best race isn’t always your fastest
• Shifting from chasing times to racing people
• Finding purpose after you hit your big goal
• How to manage running motivation long-term

📩 Join our daily newsletter: marathonhandbook.com

📸 Follow us on Instagram: @marathonhandbook

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 Timestamps

00:00 – Intro + Wahoo Kickr Run Sponsor Read
02:00 – Sensational Vibes in London: City Takeover and Massive Crowds
05:00 – Behind the Scenes at London: Emotional Finishes and Media Center Insights
08:00 – Women’s Elite Race Breakdown: Tigst Assefa’s World Record Performance
15:00 – Sifan Hassan Struggles: Dissecting a Disappointing Day
20:00 – Elite Women’s Field Analysis: How Missing Stars Changed the Race
25:00 – Men’s Elite Race Breakdown: The Kipchoge Question
30:00 – Is Eliud Kipchoge Past His Prime?
35:00 – Jacob Kiplimo’s Promising Debut
40:00 – Sebastian Sawe’s Controversial Feed Zone Move
45:00 – Biggest Winners of the Day
50:00 – Biggest Disappointments and Tough Days
55:00 – Biggest Surprises and Burning Questions
1:00:00 – New Balance Gear: Hits and Misses at London Expo
1:05:00 – Closing Thoughts: Who’s Chasing Sub-2 Hours Next?

#LondonMarathon #MarathonRunning #TigstAssefa #EliudKipchoge #SifanHassan #RunningCommunity #MarathonTraining #RunningPodcast #RunnersOfYouTube #LondonMarathon2025

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 Recap

01:00 – Previewing the 2025 London Marathon

03:30 – Start Times + Streaming Options

06:00 – Lottery & Participation Stats

08:00 – Course Logistics & History

14:00 – London’s Most Iconic Moments

21:00 – Tower Bridge + Race Landmarks

26:00 – Weather Forecast & Strategy

28:00 – Women’s Elite Race Preview

36:00 – Predictions + World Record Hot Takes

40:00 – Men’s Elite Race Preview

52:00 – Kipchoge’s Redemption Arc

59:30 – Marathon Majors Power Rankings

1:03:50 – Outro

1:08:20 – Nike BREAKING4: Segment Intro

1:10:00 – What Is Breaking4?

1:13:00 – Faith Kipyegon’s 3:59 Mission

1:17:00 – The Sports Science + Andy Jones

1:23:00 – Can She Do It? Predictions + Timeline

1:27:00 – Wrap-up + What’s Next

Join the conversation on our socials:

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Editors Alex Cyr, Michael Doyle and Katelyn Tocci host an instant reaction episode, live from near the finish line of the Boston Marathon. They break down the phenomenal elite races, as well as Katelyn's experience running the marathon.

Watch a replay of our Watch-Along Live Stream of the Boston Marathon:
https://youtube.com/live/y5enYRMrI1U

⏱️ Timestamps & Chapters

00:00 – Welcome to Boston!
Michael, Katelyn, and Alex reunite for a live post-marathon pod near the finish line.

01:30 – Katelyn’s Boston Marathon Recap
A chaotic start, crowded early miles, fueling on the fly, and a brutally nostalgic homecoming through Newton. Katelyn shares what it’s like to race Boston 20 years after her first time—and why this one was so special despite the cramps, hills, and heartbreak.

14:00 – Can You PR in Boston?
Short answer: probably not. The trio debates the myth of the Boston PR.

16:30 – Marathoning vs. Ultras
Katelyn compares the marathon grind to ultra running—her verdict might surprise you.

⸻

🏃‍♀️ Elite Women’s Race Breakdown (starts at 20:15)

20:15 – High Stakes from the Gun
Buriso and Yehualaw force the pace early; Lokedi comes ready to rewrite her 2024 ending.

22:30 – Revenge and Records
Lokedi outkicks Obiri in a dramatic role reversal from last year and shatters the course record.

26:00 – American Highlights
Jess McClain stars with a 3-minute PR; Des Linden retires with grace.

⸻

🏃‍♂️ Elite Men’s Race Recap (starts at 28:55)

28:55 – Surprise Front Pack
Mantz, Young, Linkletter, and others shake up the race early.

31:00 – John Korir’s Perfect Breakaway
Michael’s pick pays off: Korir surges at mile 20 and holds on for the win.

34:45 – Mantz’s Breakthrough
Almost grabs the American Boston record (2:05:08) and reclaims his Strava crown from Alex.

37:00 – Major PRs + New American Name
Linkletter (2:07:02), Young (2:07:04), and Ryan Ford (2:08:00) impress.

⸻

🏁 Closing Thoughts (starts at 39:00)

39:00 – Favorite Moments & Reflections
Katelyn reflects on letting go of time goals and running with joy.

41:30 – What’s Next
Looking ahead to the 2025 London Marathon and future live coverage.

Join the conversation on our socials:

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tikok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
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#bostonmarathon #2025bostonmarathon

We’re back with a full preview of the 2025 Boston Marathon! Michael Doyle, Alex Cyr, and Katelyn Tocci break down everything you need to know heading into race weekend:

• Start times and how to watch
• Elite field preview + American hopefuls
• Katelyn’s emotional story about her first Boston Marathon in 2003
• Course breakdown + pacing strategy
• Alex’s weather forecast + key advice
• Live show details (Saturday night!)
• Predictions: who’s winning Boston 2025?
  
  

🎥 Watch our live stream during the race (Monday @ 9 AM ET) right here:
https://youtube.com/live/y5enYRMrI1U?feature=share

How to watch the lives stream and broadcast:
https://marathonhandbook.com/how-to-watch-the-2025-boston-marathon-a-complete-guide-for-spectators-and-viewers/

Amby Burfoot's essay on his most cherished Boston momento:
https://marathonhandbook.com/ive-run-28-boston-marathons-and-i-even-won-one/

Our Ultimate Guide to the Pop-Ups and Shakeout Runs in Boston:
https://marathonhandbook.com/the-ultimate-guide-to-boston-marathon-weekend-pop-up-shops-and-shakeout-runs/

Get fired up with deep insights, pro tips, and the spirit of Boston. Don’t forget to check out our post-race instant reaction episode coming Monday afternoon.

Chapters with Timestamps:

00:00 - Intro + Hosts Check-In  
01:20 - Boston Marathon Preview Overview  
02:36 - Live Show Announcement  
04:25 - Watch-Along Plans for Monday  
05:06 - Team Vibes and Schedule  
06:27 - Katelyn's Instant Reaction Plan  
08:21 - Boston Start Times Breakdown  
09:33 - Katelyn's Boston Story (2003)  
12:30 - Alex’s Boston Experience  
15:51 - Boston Trivia Game  
25:04 - Course Strategy + Amby’s Advice Tease  
28:38 - Newton Hills & Course Psychology  
35:16 - Finish Line Magic  
36:08 - Weather Forecast  
40:40 - Women’s Elite Field Breakdown  
45:33 - Top American Women Picks  
48:03 - Women’s Winner Predictions  
52:34 - Men’s Elite Field Breakdown  
58:06 - Top American Men Picks  
1:02:29 - World Marathon Majors Rankings  
1:06:52 - Final Thoughts + What’s Next  

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

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#BostonMarathon #RunningPodcast #MarathonPreview #Boston2025 #NewtonHills #AmbyBurfoot #HelenObiri #ConnorMantz 

Mailbag time! In this spring edition, we dig into your listener questions covering all things running—from training tweaks to shoe reviews, marathon pacing, gels, treadmill strategies, and a deep dive into that eternal mystery: what are speed goggles?

Plus, Michael shares coaching tips for kids’ running programs, Caitlin gives sunscreen recs for Honolulu, and Alex bravely admits to lazy calves. We’ve got something for every runner—whether you’re chasing a BQ or your first 5K finish.

📍 LIVE SHOW ALERT! Join us April 19 at 5:30 PM at Trident Booksellers, Boston – Get your last-minute tickets (few left!):
https://marathonhandbook.com/mile-zero/

If the invite RSVP link is closed, email [email protected] and we'll see if there are spaces that become available!

💬 Got a question for our next mailbag? Email us at: [email protected]

🕓 Chapters with Timestamps:

00:00 – Intro + Boston Live Show Preview
02:19 – Mailbag Begins: Marathon Training Plan Structure
11:28 – Zone 2 Confusion + Heart Rate Watch Accuracy
18:23 – Training Kids & Coaching Advice
27:09 – Heart Rate Spikes and Cardiac Drift
33:52 – Treadmill vs Outdoor Running
37:08 – Shuffling Feet Fixes
40:30 – Gels During Races: How, When, and Where
47:09 – Marathon Pacing Strategy
51:07 – Gear Section: Why No Puma Love?
57:09 – Is Brooks Hyperion Good for Slower Runners?
01:03:08 – Adidas Evo SL vs Pro Evo Explained
01:05:16 – Potpourri: Speed Goggles, Sunscreen, and Tattoos
01:13:10 – Fan Shoutouts + Next Week’s Boston Preview

Over 230,000 runners read our newsletter. Sign up here and get our free book The 26 Golden Rules Of Running:
https://marathonhandbook.com/newsletter/

Our free marathon training plans:
https://marathonhandbook.com/trainingplans/marathon-training-plans/

Follow us on IG: https://instagram.com/marathon.handbook
Follow us on Tiktok: https://www.tiktok.com/@marathon.handbook
Like us on FB: https://facebook.com/marathonhandbook
Follow us on X: https://x.com/MarathonHB