Talking to Rick and Ben this week is UK athletics coach and RW columnist, Tom Craggs, who has taken on the challenge of getting a LLM to try and coach him to a sub 20 minute 5K in six weeks.

Here Tom explains what was good, what was bad and what the future of running coach can and should look like.

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In a slight format twist, Ben and Rick chat to Sophie Raworth about her time at UTMB and then Sophie talks to her friend Sabrina about her race and how she had to be airlifted off the course with what was later diagnosed as exertional rhabdomyolysis.

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Joining us on the podcast this week is Coach Bennett, Nike Global Running Coach, the voice of NRC and now an author.

We talk about his passion for running, how it has shaped his life and why he believes runners can help make the world a better place.

We get into his attitude to coaching, why time goals are only a small part of the journey, the much more.

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GB sprinter Zharnel Hughes joined us ahead of the European champs to talk about his passion for athletics growing up, his drive to win an Olympic medal, his love for flying planes, motivational chats with Linford Christie and much more.

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Fresh from her RW cover shoot, Jenni Falconer joins Rick and Rachel to talk about her lifelong love of running. From chasing PBs, overcoming injuries, why she loves to train and how she wants to never stop doing it, we cover off all areas of her running and discover she's still got speedy aspirations!

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Ben Shepard joins Rick and Ben to talk about his 16 year hiatus from marathons after an injury stopped him running, how he managed the fear of re-injury and started training again, why he continues to want to prove to himself he can do hard things and why running continues to his happy place.

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Fresh from her record breaking performance of setting a new FKT for the Via Alpina, ultrarunner Sophie Woods joins Rick and Ben to talk about this monumental run, what motivated her to do it, how it helped her fall back in love with trail running and much more.

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For the first time ever, the European Athletics Championships are coming to the UK, continuing a fantastic summer of track and field.

To guide us through the event, Lloyd Kempson joins us once again and makes us all feel very excited about the event and why it's bigger than just what happens on the track (although that will be excellent too).

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It's one of those phrases that pops up in running and seems to cover off a multitude of different things relating to training and injury, so we got Dr Richard Blagrove to come back on and explain all.

We're talking hamstrings, glutes, calves and also a whole load of other muscles and how to train them for running.

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Just incase anyone is missing a trick and not trail running, Rick and Ben chat through the best ways to take the plunge and start running off-road.

We discuss kit (it's the same kit you have already), why trail running is good for your soul and other non-performance based metrics like having fun. We do also think it makes you faster, but it's mainly just because it's nice.

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