As we close out season 2, we cover;

• Our favourite mile of the London marathon
• How a low iron level was flagged by Drakey's ring
• Our respective training weeks in 7 minutes.
• Training in non carbon shoes.
• Chris' debrief from London marathon, including key lessons learned.

This week we cover;

• What's your favourite Taylor Swift song?
• Manchester marathon recap
• Shout out to Robbie Cresswell-Howe for going sub 17 over 5k
• 7 days of training in 7 minutes
• Chris' look ahead to London marathon
• What to expect on the big day

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Good luck to everyone running the London marathon this weekend.

We're back on the day of Seville marathon.

• Phil Sesemann runs 2:08:04 in Seville, but what's his favourite Lidl pastry?

• Parkrun issued an open letter to its community on Valentines Day - why couldn't they do that the week before?

• The good, bad and ugly of our respective training weeks. Karl's progress in just a month is outstanding!

• What's the ideal diet for marathon training?

• Finding your big boy/girl pants when it gets tough in training / a race.

• Pacing a race when GPS is all over the place.

We're back with epsiode 5.

This week our discussion is focused mostly on the recent changes to Parkrun's website, including the removal of course records and age grades. Does anyone believe the reasoning given in their press release?

And we cover the good, bad and ugly of our respective training weeks with Chris now just 70 days from the London marathon.

Sign up to the Bristol Track Club 5k race day on 13th April 2024 at https://data.opentrack.run/en-gb/x/2024/GBR/apr-24-road-btc-5km/

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We're back for episode 4 of season 2 and this week we cover;

• Surely everyone has watched the Rocky films?

• What happened to last week's episode?

• Getting caught with a toilet emergency whilst running - a horror story courtesy of Facebook.

• The good, the bad and the ugly of our respective training weeks, including a 10km PB for Chris.

• How much is too much to pay for a coffee?

• Is weekly mileage of 40-40-40-40-40-40 better than 80-0-80-0-80-0? The importance of consistency.

• Redicovering a 'why' after smashing our goals.

• Plans for the week ahead.

We're back for the third episode of season 2.

This week Karl's training week wins the 'training week of the week' award. A new trophy unlikely to make another appearance.

We cover

• The good, bad and the ugly of our respective training weeks, which includes Chris ditching his 4 x 7 minutes session and taking a dog to Parkrun instead.
• Running in -52 degress.
• Training for the hills of Boston marathon
• Our favourite motivational song when running.
• Plans for the week ahead.

We're back with season two!

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Lots to cover this week as the training starts to ramp up again.

This week we cover;

• Can we believe these race times these days with another WR in Valencia 10k?
• The good, the bad and the ugly of our training weeks including Chris going to the gym. Really?!?
• Taking the positives from treadmill sessions when it's icy outside.
• Is a sauna better for recovery than cold water immersion?
• Plans for the week ahead.

Join us next week to see if Andrew got his upgrade on BA!

We're back with season two!

Links to mentions in this week's show.

Bristol Track Club 5k race day https://data.opentrack.run/en-gb/x/2024/GBR/apr-24-road-btc-5km/

BTND on Strava https://www.strava.com/clubs/BTND

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We're back and pressing on with preparations for Berlin half marathon and London marathon.

This week we cover;

• Who's your favourite social media running influencer?
• How many group WhatsApp chats is too many?
• Finding the motivation for another big training block five weeks after Valencia
• How do we structure the 13/15 weeks until our respective races?
• The good, the bad and the ugly of our training weeks. Including Karl literally saving a life through administering CPR.
• Plans for the week ahead.

It's a wrap for season 1.

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We're back on 8th January as we build for spring race. Until then, we wrap up season 1 with a listeners' questions special.

• Favourite mince pie brand - Adam Hill

• Biggest lesson learned in running this year - Steve Turner

• How have you found balancing social demands with a strict training block? James Georgiou

• How do you stay motivated through a long-term injury? Any tips through the long, winter nights? Martin Green

• Which S&C exercises do you recommend adding to a marathon block? And how often? Tom Squires

• If you could ask Santa for one running-related present, what would it be? (AF3s not allowed) - Adam Hill

• What's the difference in workload / strategy from a sub 3 to a championship time? Is it achievable for everyone? James Georgiou

It's the week after the Sunday before.

This week we cover;

• A full week of recovery and eating the things we avoided during training.

• Returning to running. Chris had his eyes on a Parkrun course record six days after a marathon and there we some Valencians in Telford this week.

• Lessons we learned in this training block, including what we'll do more or less of for the next marathon block.

• 2024 marathon plans - should Andrew do London? Is Valencia the perfect timing for Chris after he gets married?

• How good does the Alphafly 3 look?

• Plans for the week ahead.

This week it's all about Valencia marathon. Is it the best marathon in the world?

No need for a lenghy episode desription this week, it's all about the marathon itself.

Karl is the man with the questions as we dissect Chris and Andrew's race.

We're just one week from Valencia!

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This week we cover;

A recap of our training weeks, focusing on Super Saturday at both Dulwich and Cardiff Parkruns with PBs for Chris and Andrew.

Listener questions
• When do you put the hammer down in a marathon? Is 25km too early? Is the 20-mile mark the right time?
• What's our favourite part of the taper phase?
• If people are in Valencia supporting, what should they be shouting to runners as motivation?

Plans for the week ahead.

Join us at the Bristol Track Club 5K race this Saturday!

This week we cover

• Changes to London GFA times
• Hints and tips for running the London marathon - in the days before and the race itself
• Structuring training in those final few weeks - which sessions to do?
• If you've been ill a few weeks before the race, what should you do?
• 7 days training in 7 minutes
• Will sleeves guarantee me fast times?
• Bristol Track Club 5K race day and the big showdown. Chris Fawcett vs Adam Hill. Who's going to win?!

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It's just two weeks until Valencia marathon.

This week we cover;

If you feel a twinge that might be a recurrence of an old injury two weeks from marathon race day, should you still run or back off?

The good, bad and ugly of our training weeks. Karl has been told to stop yoga. Chris is out saving lives. Andrew should retire from the track.

Listener questions

• Can you do all of your mileage on a treadmill?
• When to carry on with a niggle or take a week or two off.
• What happens to the pod after Valencia? Of course it carries on!

Plans for the week ahead.

It's episode 11 and only 3 weeks until Valencia marathon!

This week we cover;

The final big sessions of our the marathon block. 28km at MP for Chris and 4 x 4 miles off 1 mile float for Andrew.

Questions answered on.......

• How many miles per week do we need to be doing to run a decent marathon?
• If I've missed the past couple of weeks because of illness, should I add more volume/intensity in the next week before Valencia?
• Can cross country fit into marathon training?

Plans for the week ahead.

It's episode 10 and only 4 weeks until Valencia marathon!

This week we cover;

The good, bad and the ugly of our training weeks. Chris is out abusing motorists, Andrew chopped and changed enough to send Karl mad.

No listener questions but some great debate on.......

• The mental side of training weeks being just as important as physical.
• Idiots that set off fireworks late into the evening scaring kids and dogs as well as disrupting important sleep for people training for a marathon.
• What's our choice of race shoe?

Plans for the week ahead.

It's episode 9 and only 5 weeks until Valencia marathon!

This week we cover;

The good, bad and the ugly of our training weeks. Karl is in Spain and missing his hot yoga but loving his ice-cold swimming pool. No more knee sliding through Bushy Park for Chris but a couple of big sessions. And Andrew has nailed his two monster sessions for the week.

No listener questions but some spicy debate on.......

• Those people that use dodgy GPS loops to claim PBs - even worse the people that try to do it when using a track or when racing on an officially measured course.
• What's a realistic target for Valencia marathon? Chris won't commit.
• Can alcohol consumption and quality marathon training co-exist?

Plans for the week ahead.

It's episode 8 and only 6 weeks until Valencia marathon!

This week we cover;

The good, bad and the ugly of our training weeks. Karl ran three times last week! Chris going for a trip at Bushy Park Parkrun and Andrew hitting a big Sunday marathon session.

Listener questions

• Should we autolap our watch each mile in a marathon? Every 5k? (tomcsquires)
• A sypnosis of a podcast on strength training following on from last week's question on the same topic.
• How should we structure our training week? (Sean Lee)

Training fad of the week - CBD oils

Plans for the week ahead.

It's episode 7 and only 7 weeks until Valencia marathon!

This week we cover;

A recap of Chris' outstanding time at Manchester half marathon.

The good, bad and the ugly of our training weeks. Karl went for a run! Plus hear the long-winded version of how Andrew landed on NOT doing Bath half marathon the day after his first pain-free run for nearly two weeks.

Listener questions

• How should you set and adjust marathon targets? (impactknow)
• Runners' guts.
• Tips or tricks (mikeproudfoot)
• Where do we start with S&C as a complete beginner (louise.collins21)
• What's the minimum strength work someone can get away with? (chance738)

Plans for the week ahead.

It's episode 6 and only 8 weeks until Valencia marathon!

This week we cover;

A brief recap of the outstanding performances at Chicago marathon.

The good, bad and the ugly of our training weeks. (spoiler alert. Chris is back to nearly 100 miles. Karl/s life is now all about hot yoga. Andrew's been getting dry needling treatment).

Should we all be doing hot yoga? Karl shares his experience of sweating A LOT whilst doing some poses.

Listener questions

• Which of the US majors do you fancy the most, why and do you have any plans to head there? (charlieedwards23)
• Is Karl on Only Fans? (anon)
• Favourite marathon paced session (ahillrunner)

Training fad of the week: cold water immersion

Plans for the week ahead.

It's episode 5 and this week it's Andrew, Chris and Karl for the first 20 minutes before Lizzie joins us for a Berlin marathon debrief.

This week we cover;

The good, bad and the ugly of our training weeks. (spoiler alert. More Zwift for Karl, Chris back up to 68 miles and Andrew has a sore hamstring)

A debrief of Berlin marathon with Lizzie. Did she have a german sausage?

Listener questions

• How to pace the marathon perfectly (taken from the Sub 3 Marathon group on Facebook)
• Ideal recovery post marathon and when to start running again.

Plans for the week ahead.

We're back for episode 4 and this week it's Andrew, Chris and Karl. Lizzie is in Berlin running a 2.5 minute PB so should be back with us next week.

Lots covered this week, including;

Karl gloating about BRAT's performance at the Midland Road Relays

A recap of Berlin maratuon, including Lizzie's outstanding performance.

The good, bad and the ugly of our training weeks. (spoiler alert. Lots of good for Andrew. Karl has been on Zwift and Chris' achilles is on the mend.

Training fad of the week got merged with listener questions.

Listener questions

• Opinions on double threshold training
• How far out from a marathon could you realistically race a half without jeopordising the marathon?
• Would we rather be Josh Lunn for a day or Karl Welborn for a month?
• Super shoes. Placebo or genuinely helping to run faster?

Plans for the week ahead.

We're back for episode 3 and this week it's Andrew, Chris and Karl. Lots covered this week, including;


Andrew's change of approach for Valencia. Forget the half marathon, it's all in for the A race.

The good, bad and the ugly of our training weeks. (spoiler alert. Lots of good for Andrew. Lots of bad and ugly for Chris and Karl)

Training fad of the week. Massage guns.

Listener questions

• Is having a coach paramount to achieving our goals?
• Do we rotate our running shoes?
• Favourite gym session
• How much fruit toast is too much?

Plans for the week ahead.

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For this Easter special we've got debriefs from the two big showdowns.

• Chris Fawcett vs Tom Squires at Maidenhead 10 on Good Friday
• Karl Welborn vs Andrew Drake at Cardiff Parkrun on Holy Saturday

Nothing else really matters this episode but we do also cover;

• Should we train when ill
• Drakey's ring predicting illness
• 7 days in 7 minutes for our respective training weeks
• Listener questions

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We have a full house of four co-hosts this week as Lizzie joins us.

Topics covered this week.

An introduction from Lizzie

What do we mean by sub-elite and who is this podcast for? (answers - we don't know and for everyone that wants to improve their marathon times)

What's going on with Karl's running and how did he manage to break himself?

Lizzie's road to Berlin and why she can't wait for a German sausage afterwards

The good, bad and ugly of our training weeks including did Chris have a rest day?

Listener questions

• how slow should easy runs be?
• any techniques we use when the going gets tough in a marathon

The training week ahead.

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Welcome to our launch episode!

For our first episode it's Andrew, Karl and Chris on the mics as Lizzie couldn't make it. But don't worry, we'll have her with us next week (we hope).

After a brief introduction from our guests we cover,

The good, the bad and the ugly of our respective training weeks. This includes a summary of a pretty terrible effort at the Cardiff 10K from Andrew.

Training fad of the week - beetroot juice? Does it work beyond giving you purple wee?

Looking ahead to the next week of training.

Follow us on instagram @beyond385yards and DM us any questions you have for next week's episode.

Lots covered this week including,

• A listener shares his experience of executing our idea on a 20-mile race as part of a marathon block. Go team!
• Why getting 10k fit is an important part of planning a marathon block
• Making significant gains using threshold pace in sessions
• Karl has set a running goal!
• The good, bad and ugly of our training weeks (Chris is fighting motorists again)
• Drakey's ring update
• A preview of the big showdowns taking place over the Easter weekened.

After resolving some technical issues, we're back to finish episode 10.

We cover Karl's training week and then learn

• Did Chris finish his pizza?
• Favourite race distance
• How does the other half deal with marathon training taking priority?

We had a software issue this week, meaning the final 20 minutes should be available later in the week. 

Before we had our malfunction, we covered

• Bath half and their £50 entry fee for early birds

• Drakey's ring - what does the science tell us?

• Was it Galileo who suggested the earth was flat?

• How was Andrew's first week of structured training in a while?

• A lens on London for Chris with only five weeks to

• Looking ahead to the big showdown in Cardiff on 30th March.

What didn't we cover?

• Karl's training week

• Listener questions

Look out for the second part of the episode coming soon

We're back with epsiode 9 of season 2 and we have a new segment!

This week we cover;

• Who's your favourite Gallagher
• Cheshire 10k
• The good, bad and ugly of our training weeks (inluding random reference to squirrels)
• Is mileage king?
• What can we learn from Phil Sesemann about running easy?
• Bouncing back from marathons
• Drakey's ring - NEW SEGMENT!!
• Catering arrangements for BTC 5k Race Day just for Ian Connock
• Welborn vs Drake face off at Cardiff Parkrun on 30th March.

Can you believe we do all of that in 70 minutes?!

We're back for season 2, episode 8.

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This week we cover;

• A Tokyo marathon debrief (of sorts)
• How should the GB marathon team be selected? Should we use the USA model of a trial?
• The good, bad and ugly of our respective training week. Karl is back doing massive sessions again. Andrew raced cross-country. Chris is back up to 80 miles for the week.
• Andrew and Karl are going toe to toe at Cardiff Parkrun!
• How much data is too much?
• Plans for the week ahead.

This week we cover;

• Our respective training weeks with Andrew doing sod all, Chris back up to 75 miles and Karl staunchly defending how many hours he spends in the gym.

• Which non-carbon shoes are best for a session?

• Listener questions, which include

• First marathon time and progression to today

• Why does everyone where vests and not t-shirts racing?

• Did we know there's a dog feature now on Strava?

• How should we use a 20-mile race in a marathon training block?

• Plans for the week.

• Maidenhead 10-mile race