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PODCAST

Couch to Coached- Running podcast

Rob Sillito and Ben Russell

🎙 The Couch to Coached Running PodcastHosted by Rob Sillito, Ben Russell, & Emma BrydgesThree full-time working adults. One shared goal: to make running accessible, honest, and fun.Join Rob (a mental health nurse who"s never liked running), Emma (a busy mum and passionate runner), and Ben (a UKA-accredited running coach working full-time coaching kids — and now coaching both Rob and Emma) as they bring you The Couch to Coached Running Podcast.This award-winning show follows Rob’s transformation

health & fitness running

All Episodes

1:20:38

Marathon Training Tips: Pacing, Confidence & Long...

Couch to Coached- Running podcast ·

2026/03/20

Marathon Training Tips: Pacing, Confidence & Long Runs ExplainedSetbacks, Comebacks & Community WinsThis week on the award-winning Couch to Coached Running Podcast, Rob, Ben, and Emma are back with a real, honest look at the highs and lows of training — from health setbacks to big community milestones.The trio kick things off with personal updates, including a few challenges that have impacted training, before celebrating a brilliant Couch to 5K graduation and the power of seeing new runners

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31:01

5 with the listeners- Special guest Ed AKA readyeddierun

Couch to Coached- Running podcast ·

2026/03/18

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Ed AKA readyeddierunRob, Ben and Emma

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59:21

Manchester Marathon Training: Pacing, Consistency &...

Couch to Coached- Running podcast ·

2026/03/13

Countdown to Manchester: Consistency, Confidence & CoachingThis week on the award-winning Couch to Coached Running Podcast, Rob and Ben dive into the realities of marathon preparation as the Manchester Marathon edges closer.From track sessions and pacing strategies to cross-training and accountability, the pair reflect on the highs, the struggles, and the lessons learned along the training journey. Ben shares insights from his recent training progress, while Rob opens up about building

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23:18

5 with the listeners- Special guest Steph AKA Ginge_runs

Couch to Coached- Running podcast ·

2026/03/11

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Steph AKA Ginge_runsRob, Ben and Emma

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1:08:00

Marathon Training & Pacing: Strength Work, Heart Rate...

Couch to Coached- Running podcast ·

2026/03/06

Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode.Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals.Emma

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42:36

5 with the listeners- Special guest Nina McDonald

Couch to Coached- Running podcast ·

2026/03/05

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Nina McDonald Rob, Ben and Emma also

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1:09:47

Marathon Training Update: Threshold Runs, Pacing &...

Couch to Coached- Running podcast ·

2026/02/27

Marathon Training Update: Threshold Runs, Pacing & Staying ConsistentThreshold work, cold water plunges, and marathon miles — the training block is well underway.In this episode, Rob, Ben and Emma catch up on their latest running weeks, from Ben battling illness and consistency struggles to Rob’s strong miles and Couch to 5K leadership with Stoke Fit.The trio dive into what really matters right now: threshold sessions, long-run strategy, pacing discipline, and why “time on feet” is king during

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29:21

5 with the listeners- Special guest Dan Leggett (Sad...

Couch to Coached- Running podcast ·

2026/02/25

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting episode is Dan Leggett- Founder of the Sad Miles

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1:10:34

Running at 250%: Injury Comebacks, Marathon Training...

Couch to Coached- Running podcast ·

2026/02/20

Running at 250%: Injury Comebacks, Marathon Training & Parkrun BanterWeather chaos, injury comebacks, and Rob operating at 250% energy… it can only be Couch to Coached.In this week’s episode, Rob, Ben and Emma catch up on their latest training weeks, sharing the highs, setbacks, and laughs that come with marathon prep, ultra ambitions, and returning from injury.Rob kicks things off in full-force mode, reflecting on how his training is going, the mental boost running continues to give him, and

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25:07

Running a Giant Strava Penis for Prostate Cancer...

Couch to Coached- Running podcast ·

2026/02/18

Running a Giant Strava Penis for Prostate Cancer Awareness- Special Guest Lizzie GathererWhat do Strava art, ultra running, and prostate cancer awareness have in common?This week, Rob and Emma are joined by the incredible Lizzie Gatherer, who is taking on one of the most unique charity challenges we’ve ever featured…Lizzie is running a 70-mile route shaped like a penis — yes, really — to raise awareness and vital funds for Prostate Cancer UK.Behind the humour is a powerful message: prostate cancer

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36:15

Protein Rebel Running Festival Interview Series –...

Couch to Coached- Running podcast ·

2026/02/13

Protein Rebel Running Festival Interview Series – Episode 1: Helen RyvarBack in June 2025, Rob and Ben had the chance to sit down at the Protein Rebel Running Festival and record a series of special conversations with five truly extraordinary and inspiring people from the running community.For reasons Rob still can’t fully explain… he’s been sitting on these interviews ever since. But the wait is finally over — and we’re excited to start releasing them.First up is Helen Ryvar.Helen’s story is one of

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51:26

NSRRA Race Updates & South Cheshire 10K Preview |...

Couch to Coached- Running podcast ·

2026/02/06

NSRRA Race Updates & South Cheshire 10K Preview | League Tables and Club NewsBig races, new league tables, and exciting changes in the local running scene.In this episode, Rob is joined by Ken and Lewis for a deep dive into the latest updates from the NSRRA and South Cheshire Harriers.The trio break down recent race results, including huge turnout numbers, and explore how new instant league tables and improved technology are making it easier than ever for runners to track progress throughout the

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1:02:55

Marathon Training & Injury Prevention: Coaching,...

Couch to Coached- Running podcast ·

2026/01/30

Marathon Training & Injury Prevention: Coaching, Self-Assessment and Smarter RunningTraining isn’t just about ticking off sessions — it’s about honest self-assessment, smart decisions, and staying healthy for the long run.In this episode of the Couch to Coached Running Podcast, Rob and Emma sit down for a candid catch-up on their recent training weeks, balancing marathon prep, injury management, and the realities of life outside running.After navigating a few technical hiccups, the conversation

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1:07:56

Running Smarter: Coaching Advice, Parkrun & Marathon...

Couch to Coached- Running podcast ·

2026/01/23

Running Smarter: Coaching Advice, Parkrun & Marathon TrainingIn this week’s episode of the Couch to Coached Running Podcast, Rob, Ben and Emma dive into their latest training weeks with plenty of laughs, reflections, and coach-backed reality checks.The episode kicks off with light-hearted chaos — sweets, tech issues, and general silliness — before settling into a proper training catch-up. Rob talks through the challenges of introducing swimming into his routine and what leadership really means

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28:43

Special Guest Episode- Gareth Jones AKA...

Couch to Coached- Running podcast ·

2026/01/21

The Spine Race Explained: Ultra Running, Mental Resilience & SurvivalWhat does it really take to survive one of the toughest endurance events in the world?In this episode, Rob, Ben and Emma welcome back Gareth Jones to unpack his recent experience at the legendary Spine Race — a brutal 268-mile journey along the Pennine Way that Gareth describes as a survival expedition rather than a race.Gareth shares an honest, unfiltered account of what it’s like to move through extreme weather, exhaustion,

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1:04:54

Marathon Training Explained: Plans, Fatigue, Heart...

Couch to Coached- Running podcast ·

2026/01/16

Marathon training isn’t just about the miles — it’s about understanding why you’re doing them.In this episode, Rob, Ben and Emma break down their current marathon training blocks, comparing plans, goals, and how individual fitness, life commitments, and experience shape the way each runner trains.The trio explore why training plans might start the same but quickly diverge, how to understand the purpose behind each session, and why specificity matters when chasing very different goals — from Emma’s

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32:39

NEW 5 with the listeners- Special guest Tom Cruxton

Couch to Coached- Running podcast ·

2026/01/15

Couch to Coached – AWARD-WINNING Running Podcast5 With The Listeners – Our 5 With The Listeners series has been refreshed and rebooted — new questions, new logo, new vibes.Rob, Ben, and Emma sit down with our latest featured listener to explore their running story in a whole new way. We dig into:What their running shoes would say about themWhat’s in their desert-island running survival kitWhat running has taught themAnd joining us for this exciting relaunch as nominated a few weeks back by Jenna is

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1:23:36

Marathon Training, Injuries & Mental Health:...

Couch to Coached- Running podcast ·

2026/01/09

After a short break, Rob, Ben and Emma are back — catching up on life, running, and everything in between.In this episode, the trio reconnect to talk openly about work–life balance, coaching, and how injuries, setbacks, and winter training can shape both performance and mindset.The conversation centres on Ben’s recent running journey, including injury frustrations, marathon training adjustments, and the mental challenges that come with interrupted plans. Alongside this, Rob and Emma share coaching

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27:35

Christmas Day special

Couch to Coached- Running podcast ·

2025/12/25

ITS CHRISTMAS!!!!🎄 Christmas Day Special – Couch to Coached Running Podcast 🎄Merry Christmas, everyone! 🎅✨In this festive Christmas Day episode of the Couch to Coached Running Podcast, Rob, Ben, and Emma settle in for a relaxed end-of-year chat and answer three fun (and slightly reflective) questions to wrap up 2025 in style.They look back on their highlights from 2025, sharing the moments, milestones, and memories that made the year special. Then it’s eyes forward as they talk about what they’re

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21:50

Couch to Coached Gold: Mental health Wanderer

Couch to Coached- Running podcast ·

2025/12/21

Couch to Coached Gold: Mental health WandererWelcome back to Couch to Coached Gold, where we dust off the classics and bring you the very best moments from the early days of the podcast.In this special Gold episode, we revisit one of our most powerful and meaningful conversations during our mental health week — our chat with Gareth Jones, also known as The Mental Health Wanderer.Gareth joined Rob and Ben to talk openly about mental health, vulnerability, and why something as simple as walking can be

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