On this episode i speak to Hyrox elite 15 athlete Jake dearden. Jake has managed to become one of the best hyrox athletes in the world and as well as being an elite 15 athlete he ran 2.28 at the Berlin marathon in 2024 and then went on to run 2.22 at the Houston marathon. This episode was just days before Jake attempted a sub 2.20 marathon at Houston. It’s great to see what jakes attitude and mindset is like and what makes him tick.

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Joe sits down with British marathon star Phil Sesemann fresh off an unreal autumn double, running 2:07 in Amsterdam and backing it up with another 2:07 in Valencia just weeks later. Phil breaks down why Amsterdam felt like a dream day while Valencia became a grind, how small differences in weather and pacing can turn a marathon into a completely different race, and what it is really like in those final 10 kilometres when the legs start negotiating.

The conversation goes right back to Phil’s origins, from swimming and early cross country success, to a year inside the Leeds triathlon setup, before committing fully to running after clocking 14:27 for 5K during that period. Phil explains why he was a 1500m runner for years, how COVID-era long runs helped unlock his marathon potential, and how his debut at London (2:12:58) set him on the path that eventually led to Olympic qualification.

Phil also opens up about the obsession behind the progress: a “perfect week” of marathon training featuring double thresholds, marathon-specific sessions, big steady runs, and mileage that can hit around 150 miles per week. He talks honestly about mistakes he has made with session frequency, why the best sessions can fool you into getting greedy, and how he tries to stay on the right side of the line between fitness and breakdown.

There is plenty of gold on recovery and fueling too, including Phil’s simple non-negotiables: sleep, eating enough, and his famously consistent post-run routine of a pint of whole milk Nesquik after every run. He shares how he thinks about staying healthy, why he believes fueling enables training rather than simply supporting it, and how consistency over years is the real superpower.

The chat finishes with Phil reflecting on the Paris Olympics experience, what he would do differently next time, the pride of hitting the Olympic standard by seconds, and the mindset traits he believes separate athletes who make it from those who fade out. Plus, a fun closer on his toughest rival battles and the satisfaction of finally getting one back when it mattered most.

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