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Alfie Manthorpe's 5 Training Rules To Run Faster & Longer

UNTAPPED with Spencer Matthews

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How do you build the engine for a 27:38 10km? Elite runner Alfie Manthorpe joins us to discuss why the secret isn't just in the miles, but in the mental commitment to the process. He explains why he values the lessons learned from a difficult race over the comfort of a conservative one, detailing the "never waste the work" mantra that drives him to the finish line, and sometimes the medical tent.

Beyond the grit, Alfie breaks down the shift from chasing training splits to building raw fitness, noting how he clocked his fastest times without ever hitting those paces in practice. He also highlights his three most neglected training tools that often separate the elite from the amateur.

It’s a candid look at the discipline, recovery, and mental arrogance needed to transition from a fast runner to an elite competitor.

00:00 London Marathon Debut – 2:11 & The Blow-Up
01:19 Collapsing at the Finish Line
02:23 The Mental Battle at 30K
05:08 Elite vs Sub-Elite – Where He Fits
06:18 Just How Fast Is World-Class Pace?
11:29 From Junior Star to GB Athlete
15:17 The 3 Keys to Getting Faster
22:27 Why He Hates Time Goals
24:08 Running Influencers & Big Promises
29:43 What the Marathon Really Teaches You
32:36 Super Shoes Ranked
40:32 Ice Baths, Sauna & Heat Training
43:08 Why He Finally Got a Coach

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20 Comments

@erikreadwin6088 3 months ago

Hearing him say it was his debut cracked me up 💀

@DanielBlythe-j2d 4 months ago

So true about the sub 3. Too many say it without even being able to do 5-10k at that pace. Not enough put in the hard miles or put their money where their mouth is!

@pulsetto.device 4 weeks ago

Loved this one 🙌 the recovery talk hit close to home for us — we spend a lot of time thinking about stress resilience and anything nervous-system related, so this was basically required listening!

@LongDog1933 4 months ago

Nearly cried hearing those 5k split times. What the fuck 😂

@jong1371 4 months ago

Great to hear you interviewing Alfie! Ive been following his YouTube channel for the last few months, he provides some of the best insight out there on how professionals train. Really good interview Spencer 👏

@harryc1567 4 months ago (edited)

28:08 they are talking about Calum Goddard-Mocklow. It’s him who they bleeped the name for.

@deft08 4 months ago

Seems like a nice guy - self aware and thoughtful. Would love to hear him talk in more depth about his sauna protocol.

@Jellybellybrah 4 months ago

Im so happy I found this podcast a few weeks ago im glued to every episode keep them coming 😄

@nomadchad5733 4 months ago

Alfie is awesome, what a great guy. Hope he continues smashing it.

@TheBlueCassette 2 weeks ago

Watching this after completing my first GNR in Vomero Plus. Feel validated for choosing them as an average joe just wanting to finish.

@OCClark 4 months ago

My fav pod with my fav runner ( Alfie of course 😂) loving the episodes recently quickly becoming the fav part of my week😊

@Altluc2942 4 months ago

Alfie has such great character!

@JonnyRandall-c4j 4 months ago

Love this guy! Alfie’s just getting going

@stuartparkinson6061 4 months ago

Running improvement is a complex, integrated process, but it is primarily about training your muscles and cardiovascular system, with the liver playing a vital supporting role in energy management.While muscles are the engines that produce forward motion, the liver acts as the fuel manager, storing and releasing glucose to prevent you from "hitting the wall".

@fatdodge 4 months ago

Love all of Alfie's insights. I'm guessing they're referring to Calum with regards to the sub 3. I never felt like it was realistic. Quite low and inconsistent mileage. I don't know why he or anyone around him hadn't plugged his race times into a race predictor calculator. I thought sub-40 10K would be the absolute bare minimum requirement to pull it off. One or two indicator sessions don't really mean anything without all the other stuff around it. You can kill yourself in a session to hit splits and trick yourself into thinking the fitness is there. I still enjoy his podcast, though and his enthusiasm for running.

@georgearthur3232 4 months ago

Loved the podcast Spencer great guest more of the same please 👍👏👏👏

@bijsemwal4343 2 months ago

That’s awesome inspiring conversation 👍👍

@browzby 4 months ago

The best thing about the sport of running is that it's a results-based sport and no one has providence over it. If you want to run, run. If you don't, don't. No one gets to say who should be doing this or that, or who gets to do this or that. So much talk.

@itsDavid-46 4 months ago

Great podcast, listened to it on my long race and kept me engaged. Alfie gets a tough time from some of the public but he seems like a down to earth guy. People just struggle with confident Brits.