Episode 185 - Sian Williams

24/07/2013

Sian Williams pops over from the BBC, Zoe Romano reaches Paris, Mo Farah breaks another British record and we feel the need for speed as the Magic Mile opens. There's a Streak of the Week, Boy on the Run is back, you Rate Your Run and a tumbleweed roles across the Listener Podium!


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Show Notes

00:00 - Intro

- Tom's been on the track, running Harrogate 10k and loving le Tour

- Martin's not been running... but he has been hugging trees and buffing up on the beach

- Thanks to adidas for their continued support of the show

- We're off to the adidas Thunder Run

- Tune in to the Thunder Run tweets using #allin24

- Check out the amazing Zoe Romano via her website

- The 2013 Magic Mile is waiting for you here

- Join us on Facebook here

- Read the awesome Oatmeal running piece here

31:04 - News

- Rate Your Run over on the forum

- Tributes paid to Olympic silver medallist Todd Bennett | The Guardian

- The British Milers' Club celebrate 50 years | Athletics Weekly

- Mo Farah breaks Steve Cram's British 1,500m record | BBC

- The Listener Podium is taken from our online rankings page

40:50 - Training Talk - Speeding up your training

- Make the sessions fit your speed

- One session per week should be at target pace and over distance

- The speed sessions are everything

- Warm-ups are crucial

- Stretching really does help

- Get in the right mindset 

Tom's favourite mile sessions...

2 x (2 x 800) with 3 minutes between reps and 10 between sets

1,000 / 600 / 400 with 15 minutes between reps

4 x 600 with three minutes between reps

12 x 200 with 100 jog then 800 time trial after 5 minute recovery

3 x 600 with 4 minutes recovery

6 x 200 with 4 minutes jog recovery

3 x (2 x 400) with 3 minutes between reps and 7 minutes between sets

6 x 300 with 3 minutes recovery

2 x 1,000 with 15 minutes recovery

3 x 800 with 3:30 recovery, 5 minute jog, 3 x 200 with 200 jog

8 x 60 seconds with 3 minute jog recovery

8 x 200 with walk back recovery

52:41 - Boy on the Run

56:50 - Interview - Sian Williams

- Sian on Wikipedia

- Sian on Twitter

1:29:25 - Streak of the Week

- Nominated by James Howe on Facebook

- Mark Covert's amazing running streak | ESPN

1:31:05 - Close

- Martin will be nesting and Thunder Running

- Tom will be off to London, back to the track and Thunder Running

- The listener launch pad is taken from our events pages

- Find us on Facebook

- Tune in on Twitter



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