+ How does your mile time stack up? ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| | | Hi runners, 👋🏼 Katelyn here with newsletter #707! |
Last week in our Run Long Run Healthy newsletter, we dug into resting heart rate in athletes and what ultra-low numbers actually mean. That got us thinking: heart rate data is everywhere right now, but understanding what it's telling you (and what it's not) is what really matters. So this week, we've pulled together some of our best guides on heart rate and performance benchmarks, so you can see how you compare. - With the women's race wide open, Agnes Ngetich made sure there was no debate. She turned the World Cross Country Championships into a solo statement.
- Just how accurate is your wrist-based heart rate monitor? How reliable wrist-based HR data really is and when it can lead you astray.
- Jacob Kiplimo waited, watched, then struck. His third straight world cross country title came courtesy of a perfectly timed move.
- What's a good mile time? Performance benchmarks by age and ability so you can see where you stand.
- After Hurricane Melissa disrupted training across Jamaica, World Athletics is stepping in with targeted financial support for athletes.
- What's a typical resting heart rate for an athlete? What's normal for trained runners, why it's often so low, and when to pay attention.
- If you missed it… The 26 most influential people in running in 2026: Our latest podcast predicting who will shape the running world in the year ahead.
Happy running! 🏃🏻♀️⭐ Katelyn Tocci
Managing Editor
Head Coach | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability With Beatrice Chebet absent, the senior women's World Cross Country race was wide open. Agnes Ngetich didn't let it stay that way for long. She surged to the front, embraced the tough course, and delivered one of the most decisive wins of the championships. | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability We're getting into heart rate today and taking a hard look at how accurate your device really is. Wrist-based sensors are convenient, but can you trust the numbers when it matters most? | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability Jacob Kiplimo didn't need to lead early to dominate the race. With calm positioning and a devastating final surge, he separated himself from a stacked field to win again. Three straight titles now place him firmly among cross country's greats. | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability Last week, I shared some of my best tips to help you improve your mile time, but have you ever wondered what a good mile time actually is? In this guide, we break down average mile times by age, sex, and ability, so you can see where you stack up and set a realistic next goal. | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability Hurricane Melissa has disrupted training for athletes across western Jamaica. World Athletics has now announced a $100,000 support package designed to help athletes meet immediate needs and stay on track for upcoming competitions. The funding aims to protect the pipeline that has made Jamaica a global powerhouse in sprinting. | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability Back to our heart rate theme of the day. Is a super-low resting heart rate a badge of fitness or something to question? This guide breaks down what's normal for athletes, why endurance training lowers resting heart rate, and when numbers in the 40s—or even 30s—are perfectly healthy (and when they're worth a closer look). | |
| What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability What's A Good Marathon Time? Average Marathon Times By Age, Sex + Ability Who really shapes running in 2026? In this episode, Katelyn, Michael, and Alex break down the 26 most influential people in the sport—athletes, executives, creators, and power brokers whose decisions and presence will define what running looks like next year. From Sifan Hassan and Eliud Kipchoge to Nike's boardroom, Strava's backend, and a few unexpected wild cards, this list is subjective by design—and guaranteed to spark arguments. | |
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