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Marathon Handbook

The workouts & metrics that make you faster

Published 5 days ago • 2 min read

Newsletter #768: Tuesday, March 24, 2026

Hey runners,

Today we’ve got everything from innovation to inspiration—Wahoo’s new smart fan that cools you based on body temperature, a behind-the-scenes look at Clayton Young’s Boston build, and the incredible story of 93-year-old Antonio Rao finishing his 31st Rome Marathon.

On the performance side, we’re getting into key metrics and training tools—how to use the Rockport Walk Test to estimate your VO₂ max, what your heart rate recovery really says about your fitness, and how simple workouts like intervals and running stairs can build speed, strength, and endurance all at once.

We also have our newest episode of The Running Story, where Jessy and Michael dig into top running news including a shocker for the upcoming London Marthon, a doping scandal, and a Strava military leak.

Happy running!

Katelyn Tocci

Managing Editor

​The Running Story: London Marathon SHOCK: Sifan Hassan OUT + NCAA Doping Scandal & Strava Military Leak​

In this episode of The Running Story, Michael Doyle and Jessy Carveth break down the biggest headlines in running — from a shocking London Marathon withdrawal to a wild NCAA doping controversy and one of the strangest Strava incidents ever.
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​5 Must-Try Track Workouts For Distance Runners​

Get faster with these high-intensity interval workouts.

​Wahoo’s Indoor Training Fan Now Cools You Based On Your Body Temperature​

A free firmware update turns the KICKR HEADWIND into a smarter training tool — no new hardware required.

​Boost Speed, Strength & Endurance By Running Stairs​

Discover why stair workouts are a powerful tool for runners—and try 6 effective sessions to build speed, power, and cardiovascular fitness.

​Clayton Young Just Dropped His Boston Build Docuseries​

And it's already MUST-watch running content.

​Rockport Walk Test: How To Estimate VO2 Max (Formula, Calculator & Steps)​

A simple, low-impact test to measure your aerobic fitness and track your VO₂ max without lab equipment

​At 93, Antonio Rao Just Finished His 31st Rome Marathon. He Has Places To Be.​

The Italian nonagenarian crossed the finish line in 7:09:30 — completing a streak that started before many of his fellow runners were born.

​Heart Rate Recovery Explained: What’s Normal by Age + How to Test It​

Learn what heart rate recovery is, what’s normal by age, and how to test it to track fitness, improve recovery, and optimize your training.

​Inside The Tokyo Marathon: Course Secrets, Cutoffs & The Journey To Six Star Status​

A complete guide to one of the world’s most iconic marathons—what to expect on race day and how it fits into your Six Star goals.

Feedback? Hit reply and start a conversation with our team.

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