This week we are kicking things off with a sweaty outdoor hill sprints session - if you’ve felt too nervous to try speed-work in the past, simply hit play and let the Auro team coach you through the session. You'll need to find a slope somewhere outside to perform your hill reps. Although tough, incline work is among the best ways to train both power and endurance into your lower body. It’s a goody and you’ll really feel your legs at the end!
Join Amy Lane on Instagram: @wellness_ed #wellfar
For your 30 day free trial head to https://aurofit.co/ using discount code: WELLFAR (will also work lower case). You get 30 days for free plus 20% off once your trial expires. To vote for Well Far to win the Listener’s Choice Awards, please visit: https://www.britishpodcastawards.com/vote Hosted on Acast. See acast.com/privacy for more information.

WELL FAR WORKOUT - Outdoor Hill Sprints

Whether you are just starting out, or here to PB, Well Far is the weekly running podcast helping you to go the distance. Each week host Amy Lane - author, runner and fitness expert - breaks down the barriers to running to make it accessible for joggers, plodders, runners and racers. Or for those who are as confused by spikes as they are split times here, you'll find the advice and action points you need to build up your confidence and your endurance. So wherever your starting point and whatever the distance, you can go Well Far! Hosted on Acast. See acast.com/privacy for more information.

Sports

Running

To round off the week, we are delighted to bring you a special interview with the UK Director for Refugee Support & Restoring Family Links, Alex Fraser.
Last June, Alex took on the impressive feat of running 72 miles for the British Red Cross Miles For Refugee challenge, which is equivalent to the common refugee journey made between Syria and Lebanon.
Alex chats to us about how he tracked his progress, how he broke down his 72 miles and why this is such an important cause.
You have until June 13th to sign up to Miles For Refugees at miles.redcross.org.uk and if you use the discount code ‘ONAIR’ you get 50% off the registration fee, making it only £5!
This episode is brought to you by The British Red Cross Miles For Refugees Challenge. Hosted on Acast. See acast.com/privacy for more information.

British Red Cross Miles For Refugee Chat with Alex Fraser

Hey guys! If you miss the longer Well Far shows, we have a great podcast to recommend for you today!
The Why I Run podcast from Red Bull celebrates the extraordinary and the everyday stories of running, to inspire you to pick up those running shoes and just get going! Runners of every skill level are welcome, from passionate regulars, to runners who struggle themselves to get out the door, and everyone in between. 
The hosts are the brilliant Erin Azar who became a TikTok sensation when she documented her running journey and Ayo Akinwolere, a broadcaster and world record-breaking swimmer, who at one stage could do a half-marathon, but has since relaxed into a casual runner. Together, they meet a whole world of different runners to find out why they run. 
Click here to listen to Why I Run
Click here to sign up for The Wings for Life World Run
Click here to listen to my daily running podcast Well Far Daily (Shameless plug!) Hosted on Acast. See acast.com/privacy for more information.

Bonus Episode - Why I Run

In today's episode Amy interviews Chrissie Wellington OBE, former professional triathlete, four time world IronMan Champion and now Head of Global Wellbeing at the National Lottery-supported parkrun. Whilst Chrissie remains the world record holder for Ironman distance (completing it in an incredible 8 hours 18 minutes!) she now devotes her life to improving individual and population health and wellbeing, specifically by getting people involved in physical activity. Together Chrissie and Amy compare top parkrun stores, discussing the diverse and welcoming nature of these free events and the many benefits it can bring to individuals and the community. We'll also hear how, thanks to The National Lottery Players, parkrun has received £3.6million of funding over the past 8 years, which has been ground breaking in its success. Chrissie believes it's this support of grassroots organisations, the ones that remove the barriers to exercise, that is so key for our emotional and physical health, but it's also key to a healthier future for our children. Together Amy and Chrissie cover Chrissie's remarkable road to sporting prowess and how she's carried these lessons into her family and work life now, and some of her top tips for getting involved... the key is starting somewhere, it doesn't have to be big and bold! Hosted on Acast. See acast.com/privacy for more information.

A “Good Causes” special with Chrissie Wellington OBE, made possible by The National Lottery.

In our special extended marathon day episode, Amy runs with double Olympic gold medalist Dame Kelly Holmes who chats everything from childhood aspirations, race day mantras and mental health. Following this, we hear from half of Instagram running duo Twice The Health, Emily Keir, about her running journey and how she plans to tackle 'Run to the Stones', a 100k ultramarathon. So kick back and enjoy this double-length episode to see you through the big race day.
How to find out more about today's experts: Emily Keir, Instagram: @twicethehealth, Facebook Dame Kelly Holmes, Website: www.kellyholmes.co.uk This bonus episode is supported by Motion Nutrition. Head to www.motionnutrition.com/amy to receive 10% off, just for Well Far listeners. Hosted on Acast. See acast.com/privacy for more information.

RERUN: Marathon day with Olympian Dame Kelly Holmes and Emily Keir of Twice the Health

As Amy toes the line of Paris marathon, this week's episode covers the what, and more specifically what not, to do in the week running up to the final challenge. This week's episode is full of tips to hold your nerve and not caving into the Maranoia with Emma Kirk Odunubi, with everything from the Marathon Expo to flat lay photos to ensure you are prepared. We then head out on a final run-chat with the amazing Bryony Gordon* whose own running journey got her sober. It is a reminder to enjoy the marathon above all else and to be proud of your achievements and what your body can do. Bring on race-day!
How to find out more about today's experts: Emma Kirk-Odunubi, Instagram: @emmakirkyo Bryony Gordon, Instagram: @bryonygordon Hosted on Acast. See acast.com/privacy for more information.

WELL FAR WORKOUT - Outdoor Hill Sprints

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