Welcome to another run coaching session in your ear, this time it's 20x 200m off a 100m walk/jog recovery - for this one you can either use distance like me, or you can simply follow my timings. Effort levels progress from comfortably hard to all out as you go.

Short pre-amble contains thoughts on Trump, how (not) to behave and vaccines (hot off the press) as well as a fascinating insight into the underfoot conditions at Roding Valley Rec (squelchy)

Warm up starts at 10 minutes

Session starts at c.16 minutes

Hope you enjoy the session

Steve

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This easy run and natter builds on the previous editions of Recovery Ramblings (episodes 12, 15, 25, 44) where I've been talking about my journey in running (and a bit in life), what The Milestone Pursuit is trying to do and the importance of values driven purpose and imposter syndrome.

This time, as lockdown 2.0 commences, I talk about short termism, examples of it in action, how corrosive it is, what the alternatives are, and what the upside is.

Hope you get something from it.

Steve

PS - Please feel free to help the development of more content like this through our Patreon page https://www.patreon.com/themilestonepursuit - or of course ignore it all completely and enjoy the content for what it is

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Welcome to another run coaching session in your ear, this time it's 16 x fast and furious 1 minute reps with 1 minute of rest and relaxation in between. Much needed today, I reckon.

Pre-amble contains thoughts on new restrictions and, just as importantly, communication.

Warm up starts at 17 minutes

Session starts at c.27 minutes

Hope you enjoy the session

Steve

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Continuing with the workouts in your ear with a cutdown session - 8,6,4,2 minutes of running at progressively fast paces all off 2 minutes rest.

Long old pre-amble with a confession and some Beachy Head Marathon chat.

Get out there, please.

Warm up starts at 18 minutes

Session starts at c.25 minutes

Steve

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In strange and difficult times, as we all face through this winter, running is about more than sport, and split times and paces and races, it's about protecting and maintaining our mental health.

In this episode, I talk through what running does to help our mental health, and then we put that into action with a fun speed session where we reverse what we did last week - 9 sets of 2 minute reps increasing amounts of rest in between, starting with 30s, then 40, 50, 60, 75, 90, 105s and finally 2 mins rest in between.

Get out there, please. Look after yourself.

Warm up starts at 14 minutes

Session starts at c.23 minutes

Get that buzz....

Steve

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Last week we caught up with Natasha Cockram and Josh Griffiths before the London Marathon, who are beneficiaries of our investment scheme to help improve the standards of British marathon running and now following successful races for both of them, we recorded debrief chats, but this time added the ever amusing and analytical, Paul Martelletti, no subtitles or read-over required, despite the accent.

We explored a couple of hypotheses about why the race as a whole was slower than expected.......

Hope you enjoy it

Steve

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Too soggy to run on the grass track at Roding Valley Rec today so I headed back to the forest, which made it a bit hilly for me.

This week we're running fixed duration reps at YOUR 5k pace, but with decreasing amounts of rest in between.

9 sets of 2 minute reps, with 120, then 105, 90, 75, 60, 50, 40, and finally 30s rest in between.

Learning to run hard on tired legs, or channeling our inner Sara Hall....rather than worrying about Kipchoge's inner ear channel.

Full of chat about the London Marathon that took place last weekend plus a reminder of the Early Milestones programme that we run (https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/)

Warm up starts at 12 minutes

Session starts at c.21 minutes

Hope you enjoy it

Steve

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Run some exhilarating downhills, have some fun, it's in short supply these days.

Let gravity do its work, get your body weight forwards, get on to your toes, pick up your heels, feel sore in the hamstrings the next day.....

Any kind of downhill will work for this session (but its good to get a little out of control!)

Includes chat about the London Marathon, our Early Milestones programme and our newsletter.

For more details on the Early Milestones programme, please follow this link; https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/

To receive your copy of the newsletter, click here..http://eepurl.com/dJmSZz..)

Thanks a lot

Steve

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In something a bit different to mark the 40th running of the London Marathon, we chatted to Josh Griffiths and Natasha Cockram who are coincidentally both welsh, both marathon runners, both beneficiaries of our scheme to invest in and help improve the standards of British marathon running, and both running in the historic elite race on October 4th alongside some of the greats of our sport.

You can hear how they've prepared through lockdown, as well as a little about their journeys to this point in their careers, and how they're feeling about the race.

Game on.

Hope you enjoy it

Steve

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Having done the #howfar challenge, we're back to Roding Valley Rec and some ladder intervals for this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you.

This week it's the other way around though - we're going down one ladder and up another....

180s, 150s, 120s, 90s, 60s, 60s, 90s, 120s, 150s and then that's it.......all off 90s rest

Full of chat about the elite London Marathon taking place this weekend plus a reminder of the Early Milestones programme (https://themilestonepursuit.com/the-milestone-pursuit-in-running/earlymilestones/)

Warm up starts at 13 minutes

Session starts at c.22 minutes

Enjoy the autumn sunshine

Steve

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