Running Smarter: Coaching Advice, Parkrun & Marathon Training

In this week’s episode of the Couch to Coached Running Podcast, Rob, Ben and Emma dive into their latest training weeks with plenty of laughs, reflections, and coach-backed reality checks.

The episode kicks off with light-hearted chaos — sweets, tech issues, and general silliness — before settling into a proper training catch-up. Rob talks through the challenges of introducing swimming into his routine and what leadership really means within running groups. Emma reflects on a fast Parkrun, pacing decisions, and why the social side of running plays such a huge role in her motivation. Meanwhile, Ben steps firmly into coach mode, offering feedback on pacing, consistency, and why strength training can’t keep being pushed to the bottom of the list.

Across the episode, the trio balance fun with honesty as they discuss missed rest days, running streaks, accountability, and the small decisions that make a big difference over time. It’s a reminder that training isn’t about perfection — it’s about learning, adjusting, and enjoying the process with the right people around you.

Whether you’re marathon training, chasing Parkrun progress, or just trying to stay consistent, this episode delivers relatable running chat with a healthy dose of coaching insight.

• Weekly training recaps with honesty (and humour)
• Pacing lessons and why “the numbers don’t lie”
• Parkrun reflections and performance decisions
• The importance of strength and conditioning
• Balancing training with family and real life
• Accountability, missed rest days, and running streaks
• Leadership and responsibility within running groups
• Coaching feedback vs runner instincts
• Keeping running social, sustainable, and enjoyable

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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The Spine Race Explained: Ultra Running, Mental Resilience & Survival

What does it really take to survive one of the toughest endurance events in the world?

In this episode, Rob, Ben and Emma welcome back Gareth Jones to unpack his recent experience at the legendary Spine Race — a brutal 268-mile journey along the Pennine Way that Gareth describes as a survival expedition rather than a race.

Gareth shares an honest, unfiltered account of what it’s like to move through extreme weather, exhaustion, and sleep deprivation while navigating one of the most unforgiving routes in ultra running. From hallucinations and physical fatigue to the mental battles that defined the race, he reflects on finishing 22nd out of 87 runners and the lessons learned about pacing, preparation, and resilience.

The conversation dives into the realities of self-supported racing — carrying food, managing kit, navigating checkpoints, and making smart decisions when everything hurts. Alongside the hardship, Gareth also highlights moments of camaraderie, humour, and perspective, reminding listeners why mindset and mental health matter just as much as physical fitness in ultra-endurance events.

As the episode closes, Gareth looks ahead to future challenges, including races in Marbella and the Arctic, and shares a powerful reminder: ultra running isn’t about obsessing over distance — it’s about respecting the journey from start to finish.

This is a compelling listen for anyone interested in ultra running, mental resilience, or what happens when the body is pushed to its absolute limits.

• What the Spine Race really involves — and why it’s a survival expedition
• Battling unpredictable weather and extreme fatigue
• Mental resilience and decision-making under pressure
• The realities of self-supported ultra racing
• Hallucinations, sleep deprivation, and race psychology
• Finishing 22nd in one of the world’s toughest endurance events
• Lessons on pacing, preparation, and mindset
• Why enjoying the journey matters more than the distance
• What’s next for Gareth, including upcoming extreme races

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

Hosted on Acast. See acast.com/privacy for more information.

Marathon training isn’t just about the miles — it’s about understanding why you’re doing them.

In this episode, Rob, Ben and Emma break down their current marathon training blocks, comparing plans, goals, and how individual fitness, life commitments, and experience shape the way each runner trains.

The trio explore why training plans might start the same but quickly diverge, how to understand the purpose behind each session, and why specificity matters when chasing very different goals — from Emma’s sub-four ambition to Rob’s simple aim of getting to the start line healthy. Along the way, they discuss long runs, threshold sessions, heart rate and pace zones, and how to tell whether your training is actually working.

The conversation also dives into managing fatigue, adapting plans when life gets in the way, and the importance of weekly reviews to stay consistent without burning out. Mental health is a key theme throughout, with honest reflections on “mental health miles,” learning from tough runs, and why no run is ever truly wasted.

With coaching insight, personal experiences, and plenty of community spirit, this episode is a reminder that marathon training is cumulative — physically, mentally, and emotionally — and that understanding your own body is the most important metric of all.

• Comparing marathon training plans and goals
• Why training plans diverge based on fitness and life
• Understanding the purpose of each workout
• Long runs, endurance, and muscle adaptation
• Managing fatigue and adjusting training intelligently
• Weekly reviews and learning from each session
• Threshold training and why the last rep matters
• Heart rate zones vs pace zones explained
• Aerobic running and conversational effort
• Running for mental health and long-term wellbeing
• Community support, running clubs, and celebrating progress

Remember to follow us on Instagram, subscribe on YouTube, and watch us LIVE every Monday.

And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

Hosted on Acast. See acast.com/privacy for more information.