Looking to run a faster 5k or 10k this summer? In this weeks episode we break down the importance of a dedicated block for a 5k, how to train for one, what sessions ACTUALLY help you get faster, the science behind training for a 5k and our top race day tips - including how to race it.

We also discuss Cape Town becoming the 8th star, how our wonderful community have got on in races recently and a short debrif on James' recent 70.3 at Grafham Water.