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.com

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

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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