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Another solo episode, and this time Kristian looks back at 234 episodes and shares the lessons from past guests that he thinks about almost every day on his runs.

He is now up to 150K a week, almost 100 miles, just a year after celebrating his first 100K week. He explains how guests helped him get there, why mileage makes you faster, and how to tell when it is making you slower. Along the way he covers easy runs, running form, double days, cross training, strength work, fueling, women's health and why you should be careful about copying anyone else's training.

In this episode:

- Training for a sub 2:30 in Valencia: 150K weeks, fatigue and race day pace

- Alana Levy: why running is not optional

- Thomas Nobbs: running easy runs truly easy

- Miles (Find Your Stride Coach) on running technique

- Charlie Sweeney and Sofie Haugen: splitting the load into two runs a day

- Felicia Pasadyn and the power of cross training

- Strength training, and why most of us know we should do it

- Jake (Run to Japan) on breaking a scary pace into seconds

- Archie on low intensity training

- Alfie Manthorpe and fueling before, during and after runs

- Jimmy Whelan on altitude camps, McKenna Myler on the female body and Ingrid Kristiansen on Strava

- Why you should take lessons from guests, not copy their training plans

Content note: Kristian shares an update on a former guest who was seriously injured after being hit by a truck while crossing the road.

Timestamps

00:00 Welcome and why a solo episode on lessons from guests

01:52 150K a week and why mileage works

03:08 Saysky Copenhagen

04:14 Fatigue, workouts and race day pace

08:36 Rest days, niggles and swimming

11:35 Trying the Wahoo Kickr Run treadmill

12:28 Alana Levy: running is not optional

14:50 Thomas Nobbs: easy runs

18:16 Miles on running technique

20:03 Charlie Sweeney and Sofie Haugen: two runs a day

22:17 Felicia Pasadyn and cross training

27:00 Strength training

28:51 Jake on scary paces

30:57 Archie on low intensity training

33:11 Alfie Manthorpe and fueling

36:33 Easing back in after injury

37:55 Jimmy Whelan on altitude camps

39:57 McKenna Myler and the female body

42:03 Ingrid Kristiansen and Strava

44:45 Take the lessons, not the plan

46:24 Wrap-up

Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick

Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns

Follow my training journey on Instagram: @warwick.runs

Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY