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Marathon training doesn’t always go to plan – and that’s normal. In this honest and timely episode, John shares his own week 3 marathon training struggles, including tough weather, treadmill miles, tired legs, and the all-too-familiar mindset wobbles that can creep in early in the cycle.

Whether you're facing snow, missing runs, swapping sessions, or feeling the pressure of social media comparison, this episode will help you breathe, reset, and remember the long game.

You’ll hear:

• Why it’s okay to miss or adjust runs when life or weather hits
• The problem with comparing yourself to elite-level runners online
• How fatigue, frustration and self-doubt show up — even for experienced runners
• The importance of training smart, not just hard, when you’re over 35
• And how to bounce back after a rough training week without derailing your momentum

👟 This one’s for anyone who’s had a “rage quit” moment or questioned if they’re falling behind.

👉 DM “26.2” to @12monthstomarathon
if you want to join the 35+ running community
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Happy New Year and welcome to 2026! In this first episode of the year, I kick things off with a powerful reflection on the mindset traps runners should leave behind in 2025.

If you're setting big goals for your next marathon or just trying to build momentum again, this episode is a must-listen. I share four key habits and thought patterns that hold runners back, and how to replace them with smarter, more sustainable strategies in the year ahead.

You’ll hear:

• Why comparing yourself to others on Strava can quietly destroy your confidence
• The danger of pushing too hard and losing the joy of running
• The truth about “running to eat” and fuelling for performance vs comfort
• How ignoring mobility could be silently sabotaging your training

I also share my own honest reflections as I begin training for my 16th marathon, Boston, UK, and how my approach is evolving with experience, age, and life.

👟 Ready to run smarter in 2026?
👉 DM "26.2" to @12monthstomarathon
to chat about coaching
📲 Join the free 35+ runners community via the link in bio

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In this milestone 75th episode, I break down one of the most common debates in the running world: should you train by time or by distance?

Whether you’re a first-time marathoner trying to build endurance or a seasoned runner chasing a sub-3 PB, this episode unpacks the pros and cons of both approaches — and when each one actually matters.

You’ll hear:

• Why “time on feet” can reduce pressure and build fatigue resistance
• When distance matters more (especially if you're new to marathons)
• How pace, experience, and race goals influence your training structure
• John’s personal approach and how he uses both tools at different stages
• Why doing something always beats getting stuck in decision paralysis

If you’re training for a spring marathon or just getting back into structure, this episode will help you cut through the noise and focus on what actually works for you.

📲 DM “26.2” to @12monthstomarathon
on Instagram to chat about coaching.
👟 Join the free 35+ runners community: link in bio.

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In this episode, I chat with Rob Foster, a former Royal Marine turned hybrid athlete and coach, who’s proving that peak performance doesn’t stop at 40. Rob shares his journey from military life to gym ownership, to dominating HYROX events, and now, running back-to-back marathons in his 40s, including a blistering sub-3:00 finish in Dublin in his 2nd marathon.

We dive into:

• Rob’s military background and the old-school fitness mindset
• The transition from lifting and HYROX into marathon training
• Why endurance and strength can, and should, coexist
• What it's like to train for a marathon in your 40s (and still get faster)
• The importance of structure, simplicity, and the athletic mindset
• How Rob managed to run 2:58 in Dublin after HYROX, with no runs over 13 miles in training
• His approach to coaching everyday athletes through realistic, sustainable performance

Whether you're a hybrid athlete flirting with your first marathon or a distance runner curious about strength and HYROX, this one’s packed with practical insights and mindset gold.

📲 Follow Rob on Instagram: @robfoster__

📲 Follow John: @12monthstomarathon

👟 Join the free over-35 running community: Link in bio on Instagram.

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In this powerful episode, I sit down with Richard Loftus, founder of Well Run Brum, a Birmingham-based men's mental health movement using social 5K runs to spark real, honest conversation.

Richard shares his deeply personal story of hitting rock bottom, discovering running as a lifeline, and building a movement that helps men connect, open up, and break the stigma around mental health, one run at a time.

We cover:

• How running helped Richard recover from a mental health crisis
• Why conversation is easier shoulder-to-shoulder
• The psychology of why men isolate, and how to break it
• What “conversational pacemakers” are and why they’re game-changers
• The power of turning a personal struggle into community action
• Why don’t you need to run fast, you just need to show up

Whether you’re a solo runner, part of a club, or someone who’s felt stuck, this episode will hit home in all the right ways.

🎧 Follow Richard’s work at @wellrunbrum
or visit well-runbrum.co.uk

Follow John at @12monthstomarathon
for more coaching, community and support for runners over 35.

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In Episode 72, I dive deep into the pros and cons of caffeine for runners, sharing both personal experiences and evidence-based insights. From race-day gels and GI distress to coffee habits and sleep disruption, this episode helps you explore whether caffeine is actually helping, or quietly hurting, your running goals.

You’ll learn:

• What caffeine actually does in the body
• When it can improve endurance, focus, and perceived effort
• Why timing, tolerance, and dosage matter
• Common mistakes runners make with caffeine
• How John uses caffeine strategically in marathon prep

Whether you're a coffee snob, a pre-run espresso loyalist, or caffeine-curious—this episode will help you use it more intentionally (or not at all).

Follow @12monthstomarathon on Instagram for more coaching tips, marathon support, and free community access.

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How many days a week do you really need to run to train for a marathon?

In Episode 71, I break down the most common questions runners ask: “Is three runs a week enough?” Whether you're aiming for a spring marathon or just figuring out if you’ve got the time to commit, this episode is packed with real talk, coaching insights, and practical takeaways.

John shares:

• What your training should actually look like week to week
• The volume vs. time debate (and why it matters)
• How to adapt your training if life is full-on
• Why 16 weeks might be the magic number for marathon prep
• The "jigsaw puzzle" mindset that takes pressure off perfection

Perfect for first-time marathoners, busy runners, and anyone wondering if they’re “doing enough.”

Follow @12monthstomarathon on Instagram for more training tips, mindset support, and access to my free running community.

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This special tribute episode dives into what makes Eliud Kipchoge more than the greatest marathoner of all time: it’s the mindset, discipline, and humility that ordinary runners can actually use.

I share a quick personal update (Boston, UK on 12 April, training block starts 22 Dec, and yes, I dropped a sandbag on my foot), then break down the timeless lessons Kipchoge models:

• Smile under stress: why relaxing the face calms the body and mind
• Consistency > novelty: simple training, done well, for a long time
• Control the controllables: routine, effort, inner dialogue
• Train the mind like the body: calmness is a skill you can practice
• Do the work that matches the goal: to run faster, you must run faster
• Humility + execution: same coach, same group, same standards—no ego

We also reflect on his record-setting legacy, the sub-2 project, and why his mantra “No human is limited” isn’t hype—it’s a challenge to find your real limits, not accept the ones your ego (or your watch) tells you.

If you’re over 35, chasing a first marathon or a PB, this one gives you a clear mental framework to train simply, show up consistently, and enjoy the process.

Follow for daily tips: @12monthstomarathon
Join the free Over-35s Running Community, linked in my IG bio.

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