The episode kicks off with episode 283, hosted by Run2PB coaches Chris Armstrong and Zac Newman. Chris reviews his recent 68km for the week. He highlights a "Deeks Quarters" session that felt significantly better than previous attempts due to cooler weather, s. Meanwhile, Zac discusses his 97.5km week, sharing the challenges of managing a back spasm that required specific mobility work, such as "thread the needle" stretches, to regain full breathing capacity during his runs.

Our guest for the week is Andrew Monk, a PE teacher and Director of Boarding at a school. Andrew provides a fascinating look into his lifestyle, balancing a high-stress role supervising 100 students while living on-site with his family. Despite the demands of his career and the windy conditions of rural Western Victoria, Andrew has found a rhythm that allows him to train at a high level. He shares his origin story as a talented junior 800m runner who eventually transitioned to football and then returned to distance running in his late 20s with a renewed focus on longevity.

Since joining Run2PB and working with Coach Brady Threlfall in April 2025, Andrew has seen a staggering progression in his performance. He has shattered his long-standing personal bests, including dropping his 5km time from 17:13 (set back in 2014) to a blistering 15:56, and lowering his marathon mark to 2:42:00. Andrew talks about why he signed up to run2pb and what impact it has had on him as well as detailing some fav training sessions.

In the "Quick Fire" segment, Andrew gives us a glimpse into his gear and preferences, and reveals the soundtrack to his life.

With Thanks to Oat Running Socks

Listeners can use the discount code Runpb15 to their order. Visit www.oatrunning.com.au