7watts Per Kilo Vs 2:50 Per Kilometre - What Elite Endurance Really Looks Like

7watts Per Kilo Vs 2:50 Per Kilometre - What Elite Endurance Really Looks Like

What do Tadej Pogačar riding Alpe d’Huez at around 7 watts per kilogram and two athletes running an official sub-2hour marathon have in common? A lot more than you might think. In this episode of the Run Sensible Podcast, I compare Pogačar’s incredible Alpe d’Huez performance with Sabastian Sawe’s 1:59:30 marathon and Yomif Kejelcha’s 1:59:41. Different sports. Different demands. Different ways of measuring performance but underneath it all is the same thing: an extraordinary aerobic engine, efficiency, durability and the ability to sustain a huge output for a very long time. But this isn't just a conversation about elite athletes. I look at what these performances can teach the everyday runner, particularly runners over 40, about building aerobic fitness, training consistently, recovering properly and understanding that fitness isn't about how hard you can train, it's about how much quality work you can consistently absorb and adapt to. You don't need to run 2:50/km or produce 7 watts/kg to benefit from understanding how the world's best endurance athletes train. The principles are surprisingly simple. Build the engine. Build the durability. Train consistently. And give your body enough time to adapt.

What Does It Mean To Take A Rest Day?

Rest Days: Do We Really Need to Stop Completely? What exactly counts as a rest day? In this episode, I’m talking about my approach to rest and recovery, and why I almost never take a complete day off from exercise. For me, a rest day might mean getting out for a relaxed 30–45 minute walk nothing strenuous, just enough to keep the body moving and the fitness ticking over. I don’t usually plan full days with zero exercise. The only time that happens is when life throws a curveball and I simply don’t get the chance to get out and move. I chat about why I prefer active recovery, how I view rest days, and finding a balance between keeping active and listening to what your body needs. And with the Attyhalf Half Marathon coming up next week, I’ll also be talking a little about the race — entries are still open if you fancy joining me! So, are you a complete rest day person, or do you prefer to keep moving? Give it a listen and let me know what you think.

Why Not? Big Adventures with Mary O'Donnell

In this episode, I sit down with the incredible Mary O'Donnell for a conversation that goes far beyond running. We kick things off with the obvious question: why on earth did she run the Dublin Marathon in a pair of jeans? What starts as a funny story quickly turns into a fascinating look at Mary's mindset and her willingness to take on challenges simply because... why not? From there, we dive into some of her most ambitious adventures, including walking 70km in a single day and taking on a 400km cycle. We explore what drives her to push her limits, how she approaches training for these huge endurance feats, and why embracing the unconventional has become part of who she is. Mary also opens up about the role social media has played in her journey both the opportunities it has created and the responsibility that comes with sharing her life online. In one of the episode's most honest moments, Mary speaks candidly about battling an eating disorder as a teenager. She reflects on how that experience shaped her relationship with exercise, food and body image and how it continues to influence the healthy, balanced approach she brings to her fitness goals today. It's a conversation filled with humour, honesty, resilience and perspective whether you're an endurance athlete, someone navigating your own fitness journey or simply looking for an inspiring story there's something here for you.

All You Have To Do Is Start - Wynona Grant

What starts with a single kilometre can end in extraordinary places. In this episode, I sit down with Wynona Grant, whose running journey began with a simple goal: run 1km every evening after work because she was tired of feeling unfit. What started as a small daily habit quickly snowballed into something far bigger than she ever imagined. Today, Wynona has completed an incredible 93km in a 12-hour window and achieved impressive times at some of the world's most iconic marathons. She shares the mindset shifts, consistency and resilience that transformed her from a reluctant beginner into an accomplished endurance athlete. Whether you're taking your first steps into running or chasing your next big challenge, this conversation is packed with inspiration and practical insights on the power of showing up, one kilometre at a time. Follow Wynona on Instagram @wynonagrant

How to Run Your Best Half Marathon | Training, Fueling & Pacing

In this episode, Dhanush returns to the podcast to take a deep dive into one of the most popular race distances the half marathon. Whether you're preparing for your first 21.1km or aiming for a new personal best, we cover everything you need to know to approach race day with confidence. We discuss how to structure your half marathon training, the key sessions that will have the biggest impact on your performance and how to balance training with recovery to stay healthy throughout your build-up. We also explore nutrition and fuelling, including what to eat in the days leading up to the race, whether you need carbohydrates during a half marathon, hydration strategies, and how to avoid common fuelling mistakes. Finally, we break down race week and race day itself from tapering and preparing mentally to pacing your effort, managing your nerves and executing your race plan from the starting line to the finish. If you've got a half marathon coming up, this episode is packed with practical advice that can help you train smarter, fuel better, and perform at your best on race day. Enjoy the episode, and if you have questions you'd like us to answer in a future Q&A, send them our way.