Miles Better
Miles Better is a running podcast from kaizen founders Michael and Josh that explores what makes breakthrough running performances possible. They analyze runners' training blocks through a data and load perspective. The show features elite athletes, sub-elites, content creators, and everyday recreational runners.
Episodes
44: Sam Griffiths' Training, from 125kg to 180km/week
There is no better confirmation that training works than Sam's (aka globerunnergriff) journey.He went from 125kg to a 2:22 marathon in 3 years, driven by grit and consistency. We go into his training from the early injury-riddled days of starting out, then pushing through and building up the mileage over time.NB: Sam's been a kaizen user for over a year primarily tracking progress trends, although
43: Dissecting Jimmy Whelan's Debut HM Training
If you want to see a pro's training and prediction data in kaizen, then check this one out.Jimmy Whelan joins us to analyse his training from his 61:37 HM debut in Valencia 2025, and also dive into the training data since then for some of his other performances on the roads in 2026.We compare the data between some of his more impressive training blocks over the past 12 months, and some of the key
42: Analysing Josh's 46th Place @ London
A deep dive into the training and racing data behind Josh's 2:32 in London on one of the hot years, where he placed 46th.Detailed analysis into the training that went into it, including 200k+ weeks, triple days and extreme active heat training.Also some chat about sweat, both smelly and odourless. --kaizenDownload the app: https://kaizen.app.link/milesbetterStra
41: Analysing Michael's Marathon PB
We dive deep into the data Michael's marathon PB relative to his previous best. Figuring out what led to the improved performance based on what the numbers are saying, both through the training block and race execution.--kaizenDownload the app: https://kaizen.app.link/milesbetterStrava club: https://www.strava.com/clubs/runkaizenWebsite
20: How to Run a PB Marathon
Michael and Josh use the upcoming Barcelona marathon to showcase tips and tricks to maximise your performance on race day.We've got chat about preparation in the days before a marathon (correctly assessing fitness, gear check, pacing plan) as well as heaps on detail about how to make the most of race day (course optimisation, toilet trips, breakfast, + more) - all through the lens of how Josh will
10: Predicting 5k, 10k, Half and Marathon Times
Michael and Josh discuss the new algorithm developed by Kaizen, which enhances race prediction accuracy by incorporating additional factors such as cross-training and elevation. Its range extends to predictions for 5k and 10k, in addition to existing coverage for half and full marathons.
They cover how the algorithm works, its versatility across different race distances, and practical tips for use
34: The Berlin Taper
2 weeks til Berlin Marathon and things are heating up.Josh and Michael have near identical race predictions. Last week's training was almost the same. It won't be sub 2:30, but the race is on...They discuss prep leading into the race from here. What the last week of training will look like, getting everything organised from kit to shoes to nutrition.--KaizenDownload the appStr
23: Rayne Holland
Our next guest for S3 is Rayne Holland, who ran a perfectly paced 2:48:30 at Melbourne Marathon 2024 in her first ever race.To this day she's never run a 5k, 10k or half marathon and yet is gearing up for a big PB at the Ballarat Marathon by knocking off consistent 150k+ weeks.Rayne's deep understanding of the factors that influence running performance, and her commitment to doing everything in he
26: Dan Robinson OLY
We spoke with Dan Robinson, a 2:12 marathoner who ran for GB in the 2000s. His notable achievements include a bronze medal at the Melbourne 2006 Commonwealth Games marathon, top 25 at both the Athens 2004 and Beijing 2008 Olympics, a 9th in the 2007 London Marathon and an 11th and 12th place at the World Championships.Dan tells us how he got into running accidentally, his love of the treadmill, an
17: Training's Highest Highs and Lowest Lows
Josh is on track for sub-2:28. Michael is trending in the other direction.This episode dives into just how well Josh's training is going and why he's so bullish about his prospects for Barcelona Marathon, and also into some of the issues Michael's facing.Josh's banked 190k in the past week, and is on track to breach 200k in the coming weeks. Day to day consistency has been everything, and he expla
31: Balancing Marathon Training with Life
Exactly 1 month til Berlin Marathon and both Josh and Michael are making big strides in training. Detailed check in on how Josh is going with gut training before Berlin on the back of his nutrition fail in Barcelona.Deeper dive on the training numbers and race predictions. Both still confident of making big gains in the next couple of weeks and giving 2:28 a red hot crack.Some more chat about sacr
32: The Sub 2:28 Challenge Heats Up
After last week's downbeat recording, Josh and Michael are on the up (training, shape and vibes).Training load is increasing, and marathon predictions are improving.Josh tries to start playing mind games and goes deep on his heat training protocol. Michael is plugging away and already in PB shape with 2.5 weeks to go.--KaizenDownload the appStrava clubWebsiteInst
30: Why Training Zones Suck
Week 2 of the Berlin Marathon series, and Josh and Michael's training is coming along. Michael still in better shape than Josh, but Josh is closing fast.A lot of talk about training, balancing work/life/family with running.Deeper dive on training zones and how they can actually be quite un-useful for your training if you're expecting specific benefits by working specific systems. Physiology is mor
16: When Training Gets Tough
Josh and Michael are halfway through their training block, shooting for a sub 2:28 at the Barcelona Marathon on 16 March. Michael has had a major setback and Josh has pretty much been in a different city every day for the past week, yet he is somehow managing to continue increasing his training load.This episode is a deep dive into how to stay motivated with you training when you're pushing your l
8: Training and Racing Through Winter
In this episode, Josh and Michael discuss Josh's recent 75 minute half marathon and their recent training weeks, including a training camp in Czechia.Josh reviews some half tights and a half zip from YMR Track Club, and they delve deep into running through winter. From what to wear, to how to train, race and run like a duck.Michael: https://www.strava.com/athletes/32067191Josh: https://www.strava.
12: The Sub-2:28 Challenge
New season incoming. Josh and Michael are keeping things interesting and going big in 2025, with both looking to knock off Josh's 2:28:19 PB set in 2018.
A first race has been set for mid-March, where they'll face off for the first time.
They dive into detail around what that means for them in terms of training, and how they will think about and set up their training over the next few months.
Mic
9: How to Maximise Running Consistency
After discussing the merits of schmaltz and craftmanship of artisinal chopping boards, Josh and Michael talk through the secret sauce of becoming a better runner; being consistent.
They share what's worked, what hasn't and how to get around some of the constraints of life to maximise your the time you spend running (and increasing fitness).
Michael: https://www.strava.com/athletes/32067191
Josh:
18: Tune Up Races and Easy PBs
2 weeks of training plus 1 week of taper to go before the first edition of the sub 2:28 challenge at the Barcelona Marathon.Josh has hit a 200km training week for the first time this block and is 80% sure he'll be in PB shape come race day. Michael has pulled out on the back of some rookie mistakes.The bulk of the episode is about how to think about, plan and benefit from B races around your prima
26.2: Marathon Special
Felt rude not to acknowledge our favourite race distance of 26.2 miles, so we've put together a special episode to celebrate the marathon. Deserves to be treated with respect.We celebrate the good, bad and ugly of our collective 40 or so marathons. Blood, sweat and tears all feature in some way throughout. Lots of lessons learnt with the myriad things that can go wrong, where the marathon has put
39: We Are So Back
Back in your earwaves after a little hiatus, and talking about:running marathons (always)some big updates coming in kaizencross-trainingstrength trainingTune in for some hot takes on how to spend your time if you want to run fast.--kaizenDownload the appStrava clubWebsiteInstagramMichael
25: Harry Lancaster
In this episode, we explore the journey of Harry Lancaster, a marathon runner who faced significant setbacks due to bone-stress related injuries and subsequent diagnosis of osteoporosis. Harry shares his experiences with training, nutrition, and the challenges of coming back from a significant layoff and a condition that usually affects people twice his age. He discusses his gradual return to runn
35: Race Week in Berlin
It's race week. Josh and Michael have wrapped up their training, are tapering (perhaps too aggressively), and talk about race prep.Lots of talk about how to handle the forecasted warmer conditions, whilst Michael is struggling with managing an unexpected setback.Race plans and expectations have diverged slightly, although the weather may bring them back together come race day.--KaizenDownl
15: Train More, Race Faster with Jake Barraclough
This episode features a special guest, Jake Barraclough, who is living proof of the science and principles behind what we're building at Kaizen. Running is simple. Run more to get faster.
Jake has been consistently running 200-250km per week since he moved to Japan about 18 months ago, and has improved his marathon PB down to 2:17. He reckons there's more to give (with more training) and is traini
11: The Truth About Hills and Elevation
After Josh is forced to explain in a modicum of detail how well his training has been going in advance of some races ahead, Michael complains about exploring some new trails in the hills.
For the rest of the show, they discuss terrain and its impact of training, before moving onto elevation — including how that translates on race day.
They round it out with a listener question about training and r
24: Cole Gibbens
We speak to people who love running all the time. But Cole probably loves it the most.With his sights set on a sub 2:20 London Marathon debut in 1.5 weeks (pending recovery from an altercation with an e-scooter), we hear from Cole on his recent training, running history, shared family obsession, and scientific understanding of the sport and what contributes to performance.And for the lovers of ric
19: Time For a New PB
Race week. Josh is ready to go large in Barcelona. He's in and around PB shape.The chat is about the last few weeks of training including a 5k best (and second best) for Josh and a bit of detail about how to think about the taper. Conclusions: highly personalised and more art than science. Special episode will follow on Friday or Saturday to talk about the nuance of Josh's prediction and race plan
PSA: Season 2 Teaser
Season 1 has wrapped and we are teasing what’s coming next on Miles Better
2: How to Train for a Marathon
Josh and Michael talk about the upcoming episodes around Berlin Marathon, and go into detail about their training weeks before explaining how Kaizen works and how they use it to guide their own marathon training.
7: Matt Fox on Breaking 2:20
In this episode of Miles Better, Michael interviews Matt Fox, the man behind Sweat Elite. They discuss Matt's recent achievement of breaking the 2:20 barrier at the Chicago Marathon and the adjustments he made in his training regimen, including weight management and increased training load. Matt shares insights into his training, the importance of consistency, and his future goals in marathon runn
3: Marathon Training and Taper
Josh and Michael talk about their training progress and setbacks ahead of the Berlin Marathon, how to improve your marathon time, and how to think about tapering for the race.
This episode includes lots of discussion about things that matter to marathon performance and the things that don't (but give people confidence to do anyway).
They also answer a question from our Discord community and Kaizen
1: Berlin Calling
Josh and Michael give intros to their running selves, talk a bit about their training for the upcoming Berlin Marathon, and start to introduce Kaizen.
4: Berlin Marathon Race Week
Michael and Josh discuss their preparations for the upcoming Berlin Marathon, sharing insights on race week plans, training progress and Kaizen predictions. They are joined by special guest Rui Nogueiro, who shares his inspiring running journey and the evolution of his training. The conversation delves into the importance of tapering, race day strategies, fuelling and tips for navigating the Berli
27: Lauren Gaillard
In this special two part video episode Josh chats to Lauren before and after her 110km ultramarathon at the IATF. Part 1 takes place in the hours before the race. We chat though her plans and preparations for the longest race she's ever attepted.Part 2 takes place the day after the race, when Lauren reflects on how the rac went. We dig into what went well and what she'd do differently next time.Fi
33: Risk vs Reward
Just under 3 weeks out from Berlin, and Michael's had a minor niggle. Josh's training is still on the up, although he's also had to pare it back slightly. 2 big weeks of training to go and they are neck and neck in fitness terms.Neither is full convinced of getting in 2:28 shape, but they're both keen to go head to head.After discussing training and shape, Josh gives an overview of how he manages
40: Training Like You've Never Seen Before
Back after a month off. We dive into:recent training... eyes on Berlinthe sub 2h marathon WRbig feature drop in kaizen and deep dive into the systems and principles behind itlistener q about maximising training load--kaizenDownload the appStrava clubWebsiteInstagramMichael
38: How Kaizen Works
Special series incoming covering the history of how Josh developed the training system behind Kaizen and how it'sThis episode goes through how it works, and how it all started, all the way back at the beginning of Josh's running journey.--KaizenDownload the appStrava clubWebsiteInstagramMichael
37: Floberg Runs Chicago
Michael sits down with everyone's favourite dad marathoner, Eric Floberg, fresh off a PB at his home race at the Chicago Marathon.Hear about what it's like to have people shouting your name the entire way along a marathon course, and a pretty honest appraisal of the mental game in the last 10km.
36: Berlin Marathon Debrief
Michael and Josh dissect their performances at the unbearably hot 2025 edition of the Berlin Marathon over the weekend.Both of them well off where they wanted to be given the conditions.Josh executed brilliantly in the circumstances, posting a 2:43 with a 3-4 minute positive split, whereas Michael managed a 2:50 with a 10 minute positive split.Hear about what went wrong, and what's going to change
13: Barcelona Calling
It's been about a month since the last episode and now less than 9 weeks til Barcelona Marathon, which is round 1 of the sub 2:28 challenge.
In this episode, Josh and Michael talk about their last month of training in Mexico and Australia respectively, being the weeks leading into the part of the marathon training block that "counts". Some details about the last week or so and Josh's run up a de-c
29: Back to Berlin
Season 4 kicks off with a recap of how Michael & Josh's training has been going. Michael; good, Josh; less good, but on the up.Off-brand interlude about the strength work and cross-training they've both been doing and associated risks and benefit.Sub 2:28 challenge is ON AGAIN for Berlin Marathon, so there is a shallow dive into what training is going to look like.Hard data to follow in the ne
14: How to Build Training Load
Less than 8 weeks until Barcelona Marathon, so Josh and Michael are really ramping up their training. They go into their training, both recent and future, and talk quite a lot about how they are planning on building their training load and structuring their training weeks.
If they want to get close to a sub-2:28, they realise they'll need to be averaging over 100 miles per week, likely peaking at
21: When Your Marathon Goes Wrong
A bonus episode where Michael and Josh discuss the good, the bad and the ugly from Josh's day at the Barcelona marathon. What can he to better next time? What went well in this race? Michael has opinions on both. --KaizenDownload the app: https://kaizen.app.link/milesbetterStrava club: https://www.strava.com/clubs/runkaizenWeb: https://runkaizen.com/Instagram: https://www.instagram.com/runkaizen/M
6: Berlin Marathon Recap
Only 2 weeks late, but we got there.
In this episode, Josh and Michael are joined by two friends of the show, Parker Harris and Rob Eves. The crew do a collective recap of their efforts at the Berlin Marathon. Could have thrown a blanket over Parker, Rob and Josh at the finish. Good chat with some diverse perspectives and interesting running backgrounds.
Berlin performances:
Parker: 2:55
Rob: 2:5
5: Goal Setting for Runners
This is a bonus episode in response to a question from the Kaizen community. Josh and Michael talk about setting goals for races (and training towards them), and two different approaches. They go into detail about how sometimes time goals are purely arbitrary, sometimes not, and perhaps there's another way to think about running goals that may lead to greater motivation and/or satisfaction. Josh a
22: Sofia Eves
In Season 3, we're featuring a number of guests on the show. The first few are all prepping for an upcoming marathon and bring a diverse range of running stories and backgrounds to keep things interesting.First up is Sofia Eves, 3:06 marathoner (on debut!) who has Hannover Marathon upcoming this weekend. Sofia dives into her first marathon (and training), plus her second marathon (slightly less su
28: Stoddy Carey
In this episode, Michael and Josh welcome Stoddy, who shares his young journey into running, including his experiences with the Speed Project and not eating enough. The conversation delves into the importance of racing as a training tool, Stoddy's training philosophy, and his upcoming race goals. The trio discusses the balance between training and racing, the challenges of pushing oneself (sub-16
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