Couch to Coached- Running podcast

Marathon Training Tips: Pacing, Confidence & Long Runs Explained

Setbacks, Comebacks & Community Wins

This week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are back with a real, honest look at the highs and lows of training — from health setbacks to big community milestones.

The trio kick things off with personal updates, including a few challenges that have impacted training, before celebrating a brilliant Couch to 5K graduation and the power of seeing new runners cross that finish line. It’s a reminder of why we all started — and how important community is in keeping us going.

From there, the conversation dives into marathon training realities — long runs, pacing worries, mental battles, and building confidence for race day. Emma shares her progress (and a few tough moments along the way), while Rob opens up about pacing concerns and learning to trust the process. Ben brings the coaching insight, keeping things grounded with structure, accountability, and a focus on what really matters.

There’s also chat around training with others, evolving coaching styles post-COVID, and why accountability and support can make all the difference when motivation dips.

🎧 Highlights include:

• Honest chat about health, setbacks, and staying on track
• Celebrating a Couch to 5K graduation and community wins
• Long runs, pacing strategies & marathon prep
• Mental challenges in training (and how to push through them)
• The importance of accountability, coaching, and trust
• Building confidence ahead of race day
• Why community is at the heart of running

A relatable, emotional, and motivating episode that shows running isn’t always perfect — but with the right support, you keep moving forward.

📺 Watch us live on YouTube every Monday at 20:30

📩 Email – [email protected]

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Couch to Coached – AWARD-WINNING Running Podcast

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Ed AKA readyeddierun

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Tuesday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Countdown to Manchester: Consistency, Confidence & Coaching

This week on the award-winning Couch to Coached Running Podcast, Rob and Ben dive into the realities of marathon preparation as the Manchester Marathon edges closer.

From track sessions and pacing strategies to cross-training and accountability, the pair reflect on the highs, the struggles, and the lessons learned along the training journey. Ben shares insights from his recent training progress, while Rob opens up about building consistency, improving pacing awareness, and finding confidence again in his running.

The conversation explores how mental strength, community support, and coaching guidance all play a crucial role in preparing for a marathon. They also discuss the value of running familiar local routes, the importance of long runs and progression sessions, and why believing in the process can be just as important as the miles themselves.

🎧 Highlights include:

• The countdown to the Manchester Marathon
• Why consistency is the foundation of marathon training
• Track sessions, pacing strategies, and training discipline
• The benefits of cross-training for runners
• Building confidence through progression runs
• The mental side of marathon preparation
• Community support and rediscovering the joy of running

A reflective, motivating episode about progress, patience, and trusting the training process—perfect for anyone preparing for a big race or working toward their next running goal.

📺 Watch us live on YouTube every Tuesday at 20:30

📩 Email – [email protected]

📲 Instagram / TikTok – @couchtocoached

🐦 Twitter/X – @couchtocoached

📘 Facebook – Couch to coached – A running podcast

🏃‍♂️ Join our Strava league!

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

Couch to Coached – AWARD-WINNING Running Podcast

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Steph AKA Ginge_runs

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Tuesday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB

50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode.

Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals.

Emma shares how structured workouts, strength training, and pacing discipline are boosting her confidence — including a spontaneous race that turned into an unexpected personal best. The conversation also explores how mindset, recovery, and even the menstrual cycle can influence performance, highlighting why understanding your body is key to training smarter.

Along the way there’s plenty of Couch to Coached honesty: the joy of tired legs after a good session, the importance of community support, and why having a coach can make all the difference when preparing for marathon season.

A motivating episode about celebrating progress, trusting the process, and building confidence one run at a time.

• Celebrating 50,000 podcast downloads
• CrossFit and strength training for runners
• Heart rate zones and smarter pacing
• The impact of the menstrual cycle on performance
• Emma’s accidental race and unexpected PB
• The value of structured workouts and coaching
• Community support and training motivation
• Long runs and marathon preparation

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.

Couch to Coached – AWARD-WINNING Running Podcast

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Nina McDonald

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Marathon Training Update: Threshold Runs, Pacing & Staying Consistent

Threshold work, cold water plunges, and marathon miles — the training block is well underway.

In this episode, Rob, Ben and Emma catch up on their latest running weeks, from Ben battling illness and consistency struggles to Rob’s strong miles and Couch to 5K leadership with Stoke Fit.

The trio dive into what really matters right now: threshold sessions, long-run strategy, pacing discipline, and why “time on feet” is king during marathon prep. Emma brings the coaching lens as they discuss heart rate control, strength training, and the importance of adjusting your plan when life inevitably gets in the way.

There’s also chat on cold water therapy, parkrun reflections, and the growing role of self-belief as race season approaches — all wrapped up with the usual Couch to Coached banter.

A practical, honest episode about stacking good weeks and trusting the process.

• Ben’s illness and consistency challenges
• Rob’s Couch to 5K and positive training week
• Threshold pace and marathon prep insights
• Long-run focus and pacing discipline
• Strength training and plan adjustments
• Cold water therapy experience
• Parkrun reflections and race prep
• Triathlon goals on the horizon

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.

Couch to Coached – AWARD-WINNING Running Podcast

Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.

Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:

• What their running shoes would say about them
• What’s in their desert-island running survival kit
• What running has taught them

And joining us for this exciting episode is Dan Leggett- Founder of the Sad Miles Club.

Rob, Ben and Emma also check in on this week’s Strava leaderboard — who’s on top, who’s rising fast, and of course…

who gets the all-important SHOUTOUT OF THE WEEEEEEEEK!

Don’t forget:

✅ Follow us on Instagram

✅ Subscribe on YouTube

✅ Watch LIVE every Monday

And while you’re at it, join the Couch to Coached Run Club on Strava — just search for “Couch to Coached”.

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

Running at 250%: Injury Comebacks, Marathon Training & Parkrun Banter

Weather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached.

In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury.

Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and why supporting others through Couch to 5K and local running groups adds so much purpose to the journey. As always, his mix of humour, honesty, and community spirit sets the tone for the episode.

Ben opens up about his careful return to running after injury, why “testing the waters” matters, and the importance of pacing and structured progression. Emma shares her own ups and downs, including thriving in cold weather, rolling her ankle mid-run, and approaching her upcoming ultra with the mindset of treating it as a fun day out rather than pure pressure.

The trio dive into recovery, pacing strategies, parkrun check-ins, and the competitive spirit runners can’t quite switch off — alongside reflections on triathlon training, upcoming races, and the deeper meaning charity and community bring to running.

Packed with humour, realism, and motivation, this episode is a reminder that progress isn’t always linear — but with the right people around you, you’ll keep moving forward.

To utilise Robs Brand ambassador discount for Ruun Athletic Apparel- use code RUNNINGROB for 10% discount.

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• Rob’s “250% energy” and community-driven motivation
• Running through cold, heat, and unpredictable weather
• Ben’s return to training after injury
• Why pacing is everything in marathon prep
• Emma treating her ultra marathon as a “fun day out”
• Managing setbacks like ankle rolls and niggles
• The mental side of recovery and resilience
• Parkrun as a perfect performance gauge
• Couch to 5K support and community engagement
• Triathlon goals, charity events, and what’s next

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

Running a Giant Strava Penis for Prostate Cancer Awareness- Special Guest Lizzie Gatherer

What do Strava art, ultra running, and prostate cancer awareness have in common?

This week, Rob and Emma are joined by the incredible Lizzie Gatherer, who is taking on one of the most unique charity challenges we’ve ever featured…

Lizzie is running a 70-mile route shaped like a penis — yes, really — to raise awareness and vital funds for Prostate Cancer UK.

Behind the humour is a powerful message: prostate cancer is one of the most common cancers in men, and far too many people avoid getting checked because of stigma, misunderstanding, or embarrassment. Lizzie is using comedy, community, and an unforgettable Strava map to break down those barriers and get people talking about men’s health.

In this episode, Lizzie shares her ultra running background, what inspired the challenge, and the emotional connections behind the miles — including dedicating part of the run to someone living with prostate cancer. The conversation is full of laughs, honesty, and an important reminder: health checks save lives.

And as if that wasn’t enough, Lizzie also hints at future plans to create a similar awareness campaign for women’s health next year.

A joyful, ridiculous, and deeply meaningful episode that proves running can be a force for real change, because when you’re raising awareness, sometimes you’ve just got to whip out something unforgettable

Sponsor Lizzie here - Elizabeth Gatherer is fundraising for PROSTATE CANCER UK

• Lizzie’s 70-mile Strava art charity challenge
• Raising money and awareness for Prostate Cancer UK
• Why prostate cancer screening matters (especially for men over 50)
• Using humour to tackle stigma around men’s health
• Lizzie’s journey through ultra running and endurance events
• Community support and the emotional meaning behind the run
• Future plans for women’s health awareness initiatives

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.