Today's episode is all about laying the foundations of a good marathon training block by thinking about and planning some of the things that we might leave too late.

Whilst it's too early to worry about very minute details of the race weekend or get those specific marathon workouts in right now, it is worth thinking about some of the big things on marathon weekend and also reflect on any of the things you'd like to change this time around.

This is how the master the marathon course starts. It takes you through nutrition, mindset and pacing as well as some of the things outside of running that can help towards your marathon.

To find out more and sign up, go to www.therunningrules.com/master-the-marathon and for a limited time you can also avail of a free marathon plan

This week I've been reflecting on how nerves show up on race day and how similar situations in other walks of life may be similar or not.

Whilst a few nerves are good as they show you care, you don't want to be overcome with nerves for a big event and run the risk of not performing at your best.

I recently pushed myself out of my comfort zone and joined an orchestra for the first time in 23 years. I explain how it has helped me to have something else to focus on and look at the parallels with running.

To suggest topics for upcoming episodes, message me on IG @therunningrules or email alan@therunningrules.com

Today's episode is a race recap from Swansea half marathon where I was running for Northern Ireland masters alongside clubmates Andrew and Dawn.

Running 5 weeks after pacing Belfast was always going to be a different challenge in finding some fitness and plan without having any structured half marathon prep behind me.

I talk through the logistics of getting to and from the race which weren't straightforward, my plan going into the race and how it panned out and what I enjoyed most about the experience.

I share the takeaways including the things that worked well and what I can improve on next time.

I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching