How to Pace Your First 5K Time Trial

Alexis is running her first-ever 5K time trial and the whole Marathon Handbook crew is showing up to document it.

In this episode of For Better or For Worse, Alex and Alexis break down exactly how a beginner runner should prepare for a race-pace effort: pre-race fueling, sleep, shoe choice, and a full pacing strategy to chase a sub-30-minute (and maybe sub-29!) 5K. Plus: weird interactions on the run, the headphones-or-not debate, an update on Alex's build toward the Canadian Half Marathon Championships, and a listener Q&A on getting your partner into running.

Chapters:

0:00 Intro: setting the "annoying pacer" ground rules

0:59 Welcome to For Better or For Worse

1:15 Weirdest run interactions: cat calls & a street preacher

7:57 Headphones on the run: yes or no?

11:31 Today's topic: Alexis's first 5K time trial

13:22 What actually is a "time trial"?

15:36 The plan: the MH crew descends on Toronto Beaches

17:34 Alexis walks through her full pre-race routine

21:31 Sleep, rituals, and pre-race nerves