Most Improved 5k Time In 30 Days WINS £1000

Mo and Jess give the lowdown on what a deload week actually means and how it can help with your training and overall running performance.

In this week's podcast, we ask important questions, like: would you rather have an accident during a race and get a PB or stop and use the toilet and not get the PB?

Mo is attempting to run a 5km personal best and has teamed up with Garmin to share all his run insights from the challenge.

Andy guides Tom through a variety of workouts he should implement into his weekly training and what paces he should be running at.

What do you think is the most impressive running world record? And how long will runners continue to set new records?

Comedian Ross Noble tells us about his journey from Parkrun to ultramarathons and how his runs in Australia come with unexpected challenges!

How well can you judge time when you run? The team have to cover up their watches and stop when they think they've run for 30 minutes.

Sarah, Andy and Rick talk about the runners who have inspired them and continue to inspire them. Who inspired you to start running? Let us know!

Rick, Sarah, Tom and James have to predict their 400m lap time – and then run as close to that as possible.

Does it matter if you prefer to run at 6am or 6pm? Is there a perfect time of day to run? Sarah, Andy and Rick are here to answer those questions!