After a short break, Rob, Ben and Emma are back — catching up on life, running, and everything in between.

In this episode, the trio reconnect to talk openly about work–life balance, coaching, and how injuries, setbacks, and winter training can shape both performance and mindset.

The conversation centres on Ben’s recent running journey, including injury frustrations, marathon training adjustments, and the mental challenges that come with interrupted plans. Alongside this, Rob and Emma share coaching insights on feedback, accountability, and why strength training and sensible progression are non-negotiables for endurance athletes.

They also dive into the psychology of training — from heart rate zones and long-run lessons to managing expectations, pressure, and enjoyment. With reflections on Christmas, snowy runs, local routes, and the balance between competition and community, the episode highlights how mental health, connection, and consistency underpin long-term progress.

Honest, thoughtful, and grounded in real coaching experience, this episode is a reminder to run your own race, adjust when needed, and lean on community when training gets tough.

• Reconnecting after a break and resetting priorities
• Work–life balance and managing training alongside real life
• Ben’s injury setbacks and marathon training reflections
• The role of coaching, feedback, and accountability
• Strength training and injury prevention for runners
• Heart rate training and endurance development
• The psychology of running and managing pressure
• Community support vs competition
• Winter training challenges (including snowy runs)
• Running for mental health, enjoyment, and longevity

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And don’t forget — join the Couch to Coached Strava run club by searching Couch to Coached on Strava.

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