This week is all about getting quicker over 10km — whether you’re chasing your first PB or want to sharpen up for 2026 goals. Matt breaks down the exact intervals, training blocks, and weekly structure he uses with beginner and advanced athletes, and Georgia helps translate the nerdy bits into plain English.

We also chat shoes, fuelling before short runs, and how many runs a week is actually enough to get better.

Also inside:

– Why Toby’s 9hr Ironman result was one of Matt’s proudest moments
– Georgia’s first week of triathlon sickness
– The real reason Matt doesn’t eat lollies
– 50 episodes and nearly 50K downloads: our Spotify Wrapped recap

🎧 Listener Q&A:

– Is 3 runs/week enough to get faster?
– How many shoes should I rotate?
– Do I really need to eat before a short run?