Late March brings the start of the indoor championship season and a shift in the running calendar as spring approaches. This episode looks at what indoor racing can teach everyday runners about pacing, composure, and changing effort smoothly when the race rhythm shifts.

Profiling the British middle-distance runner Josh Kerr, the conversation explores how elite athletes handle pace changes without losing form or control, and how those same ideas can be practiced in everyday training.

The episode also includes a progressive tempo workout designed to rehearse controlled increases in effort, along with reflections on nutrition stability, hydration, and the role of simple recovery habits during a busy season of training.

There is also an injury check-in focused on lower-leg durability as surfaces change from winter to spring, with practical thoughts on strength work, massage, stretching, and managing training load.

For masters runners, the discussion looks at how recovery timing changes with age and how small touches of speed can help maintain responsiveness without disrupting consistency.

The episode closes with an update from the Sub-20 project, reflecting on recent interruptions from migraines and a back issue, and the reality of rebuilding momentum while protecting long-term progress.

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