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Sam's finally discovered caffeine, Dan's fighting a war with AI headphones and Becky's been humbled by a 10km run this week!

Check out Dan's Sub-4 Blueprint for everything you need to run a marathon in under 4 hours

Free Marathon Strategy Calculator

Handy exercises for shin splints/foot pain

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Sam's taking steps to prevent any injuries, Becky is in bed and Tom Holland is Dan's new man-crush - this episode is pure chaos from start to finish!

Want to check how close you are to your marathon goals? I built a free calculator to work out your marathon plan for you: https://sub4-reality-check.riftfitness.co.uk/

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Sam's building a parkrun Super League, Becky's teaching people how to lift heavy things, and who is Minetalk Johnson?

We also chat about whether runners should be using AI as a training aid, and it's place in the evolving fitness landscape - strap in!

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Bullshit Corner has expanded, Sam has big parkrun news and we dissect the stupider side of social media. There's a useful coaches corner on race pacing in there somewhere too!

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Did any of us make it into London Marathon? How much should you pay for ice cubes? And why is Sam running with a jock strap now?

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Sam has beef with Puma, Becky has a crisis of confidence and Dan just wants to talk about the football. We also get into some chat about wearables and which stats are actually worth paying attention to!

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We're all losing our minds in the heat, Becky and Dan are bickering again and did Sam manage to go sub-40 in Eastbourne 10k? 👀

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Sam gets lost in a forest, we talk about how menstrual cycles affect your training (including why it's important for men), and discuss what a two-day London Marathon event is going to look like.

Click here to join Dans live 'Training Zones Masterclass' on Saturday 27th June where you'll get:

• Clarity on what your "easy pace" actually is
• Your true threshold pace and heart rate, not your watch's estimate
• A full set of five personalised training zones, calculated live on the call and ready to add to your watch
• A simple field test you can do whenever you need to retest your zones to keep them accurate
• A free RIFT zone calculator to keep forever, which you can use every time you retest

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