It's Thursday and you know what that means...

We are joined by the Urban Challenger himself, Mr. Michael Adeniran - Who talks all things running, ultras and triathlon.

Matt is MIA so we've had an upgrade to the always fabulous Lou who brings along a very special guest to talk about the Baby Star Dust Foundation - Find out more at @frizzardfitnesschallenge on Instagram. SMJ is still lost on his Deserted Island but who will be supplying this week's care package?

Parkrun corner is heating up with the final of the Parkrun Cup tie being announced as well as the usual rundown on the latest adventures of Ben and Emma.

The boys are raising money this year for the amazing Make-A-Wish UK foundation - if you enjoyed this weeks show then 'buy us a pint' by donating directly to our directly to our ⁠⁠⁠⁠⁠⁠JUST GIVING⁠⁠⁠⁠⁠⁠ page - thank you so much for all your support so far!

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Music by: Graham Lindley

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