JUNE NEWSLETTER
1/ START LINE: AN INSPIRING STORY
Completing a First Marathon at the Age of 90
At the end of May, during the Rock ‘n’ Roll San Diego Marathon in the United States, Bill Schwarz completed the first marathon of his life at the age of 90. While many people at this stage of life choose to slow down and enjoy a well-earned rest, he chose to step onto the starting line, pursue a new goal, and embrace the challenge with determination and a passion for running.
Bill Schwarz is competing at the Rock ‘n’ Roll San Diego Marathon.
Photo credit: runnersworld.com
His inspiring story is a reminder that marathon running is not measured solely by speed or finishing times, but by the determination behind every step. The countless training sessions accumulated over time, combined with a relentless drive to keep moving forward, helped Bill Schwarz complete his first marathon at age 90. The same principle applies to every athlete, whether the goal is to break the four-hour marathon barrier, complete a first marathon, or simply maintain a consistent running routine.
We hope this story inspires you on your journey toward becoming the best version of yourself and prepares you to cross the finish line on December 6.
Now, let’s take a look at the training tips and useful insights featured in this June Newsletter to help you prepare for race day.
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2/ TRAINING CORNER
3 Workouts to Help Improve Your Marathon Performance
If you're looking for a breakthrough in your marathon performance, it may be worth taking inspiration from elite athletes and coaches. One notable example is Coach Renato Canova, who has guided athletes such as Emile Cairess, who finished fourth at the Paris 2024 Olympic Games with a time of 2:07:29.
Canova’s training philosophy focuses on developing both endurance and race-pace efficiency through workouts that closely simulate race-day demands. Below are three key workout types from his approach:
1. Long Runs with Goal Marathon Pace
A cornerstone of this method is the long run combined with segments at goal marathon pace. This helps the body adapt to race rhythm while improving the ability to sustain effort over an extended period. To manage fatigue and support recovery, the total workout duration is typically limited to about 2 hours and 30 minutes.
How to perform this workout:
Step 1: Begin with 75 minutes of easy running.
Step 2: Complete 3 20-minute at your goal marathon pace.
Step 3: 5-minute jogging recovery in between.
Training at goal-race pace can improve race-day performance.
Photo credit: Sunrise Events Vietnam
2. Marathon Pace Intervals
This workout allows runners to accumulate significant volume at goal pace by breaking the effort into manageable segments. It provides sufficient exposure to race intensity while allowing recovery between repetitions. Canova often incorporates these highly specific workouts around eight weeks before race day to help athletes fine-tune pacing, build confidence, and improve their ability to sustain pace throughout the marathon.
How to perform this workout:
Step 1: Warm up with 10 minutes of easy running.
Step 2: Run progressively shorter intervals of 6 km, 5 km, 4 km, 3 km, and 2 km at 100% of your marathon pace.
Step 3: Recover with 1 km at 80% of your marathon pace in between.
Step 4: Finish with 10 minutes of easy running to cool down.
3. Hill Sprints
One distinctive element of Canova’s training system is hill sprinting. These short, explosive efforts help improve running mechanics, develop strength, and enhance an athlete’s ability to generate higher top-end speed.
How to perform this workout:
Step 1: Warm up with 30 minutes of easy running.
Step 2: 10 x 10- to 12-second hill sprints at an all-out effort.
Step 3: Slowly jog back down the hill between.
Step 4: Finish with 30 minutes of easy running.
All three workouts share a common goal: helping runners improve their ability to maintain goal pace, build endurance, and move more efficiently on race day.
It is important to note, however, that this training methodology was designed for elite athletes whose weekly training volume can exceed 160 km. Therefore, runners should adjust the intensity and volume of these workouts based on their fitness level, experience, and personal goals.
We hope these insights from Coach Renato Canova offer useful ideas for your training journey as you prepare to tackle your marathon goal this December.
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How Much Effort Does It Take to Complete a 5K?
Registration for the 5KM distance of the Techcombank Ho Chi Minh City International Marathon officially opened on June 15, 2026. Meanwhile, the 5KM category of the Techcombank Hanoi International Marathon has now entered Tier 3, the current registration pricing phase.
If you have been considering taking on your first 5KM, this may be the perfect time to get started.
According to Runner’s World, here are a few numbers that help illustrate why the 5KM is one of the most accessible and popular race distances in the world:
2.6 million participants
This is the number of runners who take part in 5KM races each year in the United States, making it one of the most popular race distances worldwide.
10 weeks
The average amount of time a beginner needs to prepare for their first 5KM with a structured training plan. With just around two hours of training per week, you can begin working toward a stronger version of yourself.
32 runs
The average number of training sessions required to progress from day one of training to race day.
134 km
The total training distance that a new runner typically accumulates before completing a 5KM race.
39 minutes and 2 seconds
The average finishing time for a 5KM runner.
1–2 quality workouts per week
That is often all it takes to improve your speed, rather than trying to run fast in every training session.
Athletes competing in the 5KM category at the 8th Edition of the Techcombank Ho Chi Minh City International Marathon (2025). Photo credit: Sunrise Events Vietnam
Looking at these numbers, it is easy to see why the 5K is an ideal distance for anyone beginning their running journey. What matters most is not how fast you run, but your willingness to take the first step.
With a minimum age requirement of 10 years old in 2026, the 5KM distance at both the Techcombank Hanoi International Marathon and the Techcombank Ho Chi Minh City International Marathon also offers an opportunity for family members to train, participate, and create lasting memories together on race day.
Don’t forget to take advantage of the current registration offers for the 5KM distance and secure your spot today. Join thousands of runners at the starting line and get ready to cross the finish line with pride.
Techcombank Ho Chi Minh City International Marathon: Register Now!
Techcombank Hanoi International Marathon: Join Now!
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3/ COMMUNITY CONNECTION
Opportunity to Join the Athlete Training Program at No Cost
To support athletes on their journey toward completing the Marathon (42.195KM) and Half Marathon (21.1KM) distances, the Organizing Committee of the Techcombank Hanoi International Marathon, in partnership with its Strategic Partner, Magic Stride Running Academy, is offering a complimentary Athlete Training Program exclusively for registered participants of the 5th Edition.
Through the program, athletes will gain access to personalized training plans, receive guidance from Magic Stride coaches, and connect with a community of runners pursuing similar goals. Participation is limited to ensure high-quality coaching and individualized support, so don't miss this opportunity to join the Athlete Training Program.
📍 Marathon (42.195KM): Athlete selection has been completed, and the training program officially runs from June 22 to October 4, 2026.
📍 Half Marathon (21.1KM): Applications are currently open from June 22–28, 2026. The selected athletes are expected to be announced on July 1, 2026, with the training program running from July 6 to October 4, 2026.
If you have not yet registered for the 21.1KM distance of the 5th Edition of the Techcombank Hanoi International Marathon, complete your race registration today to become eligible for the program.
Individual Registration:https://bit.ly/4uBykms
Group Registration:https://forms.gle/DNurHdyGPsd44oXaA
More details about the program here.
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Train for your “Greater” version at The 9th Edition of the Techcombank Ho Chi Minh City International Marathon (2026)
Understanding the challenge of finding the right support and guidance throughout your training journey for the 9th Edition, Sunrise Events Vietnam has officially partnered with Pace to introduce the 20-Week Training Program - a comprehensive training solution that integrates running, strength training, and recovery to help you improve performance while reducing the risk of injury.
When joining the program, you will receive:
Personalized training plans and specialized strength workouts tailored specifically for runners, coached by Duy Shark and the elite Active Fox coaching team.
Ongoing guidance and support from Pace coaches to help you stay motivated and on track toward your goals.
Get a 2-week free trial and an exclusive 15% discount on strength training facility access at Active Fox.
Each week, the top athlete on the leaderboard will receive a voucher for one complimentary beverage at Pace Coffee (An Khanh Ward, Ho Chi Minh City).
Program Period: June 15, 2026 – December 6, 2026. To maximize the benefits of the program, the Organizing Committee encourages athletes to register before July 31, 2026.
3 Steps to Access Your Personalized Training Plan
Download the Pace Training app.
Enter the promotional code SEV to receive one month of free access to the Pace platform. After the trial period, you may continue using the platform and unlock the full training program for VND 199,000 per month or VND 1,000,000 for a 12-month subscription.
Complete your athlete profile and start training.
Whether your goal is to achieve a new personal best, complete a new race distance for the first time, or improve your overall fitness, start today and head toward the starting line as your “Greater” version.
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4/ YOUR VOICE MATTERS: WHAT WOULD YOU LIKE TO SEE NEXT?
We are always committed to bringing truly useful content to the community. So please do not hesitate to share the topics you are interested in through the form below, helping us make future newsletters even more relevant, engaging, and tailored to you.
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(*) The information in this email has been compiled and referenced from the following sources:
https://www.runnersworld.com/news/a71481967/bill-schwarz-first-marathon-90-years-old/
https://www.runnersworld.com/training/a71337160/5k-training-data-by-the-numbers/
https://www.runnersworld.com/training/a71363289/fastest-marathon-workouts/