{"podcast":{"title":"UNTAPPED with Spencer Matthews","slug":"untapped-7163000","podcast_index_feed_id":7163000,"rss_url":"https://feeds.acast.com/public/shows/6777ae1cd83630b6e3d897f0","website_url":"https://shows.acast.com/untapped","image_url":"https://assets.pippa.io/shows/6777ae1cd83630b6e3d897f0/1778838007352-b73c3b7e-d6fe-4ea1-bb2e-1566dc483ce7.jpeg","author":"High Performance","episode_count":93,"summary":"Welcome to UNTAPPED with Spencer Matthews, the #1 podcast for runners. Every Monday Spencer speaks to world-class athletes, coaches and experts about the habits, training methods and mindset behind elite performance, featuring guests like Mo Farah, Alistair Brownlee and Stephen Scullion. From sprints, to 5K, 10K, half-marathon, and marathon distances we dive deep into the ways that you can run faster, longer and smash your PB’s. On Thursdays Spencer is joined by expert Physiologist Oli Patrick to breakdown the science behind the latest health and fitness topics like sleep, zone training, caffeine and more. Whether you’re just starting out, chasing a new PB, or simply trying to become fitter and healthier, UNTAPPED is here to help you untap your potential. Hosted on Acast. See acast.com/privacy for more information.","last_synced_at":"2026-06-29T08:18:53.639885+00:00","page_url":"https://stenobird.com/podcast/untapped-7163000"},"episode":{"title":"Alfie Manthorpe's 5 Training Rules To Run Faster & Longer","slug":"alfie-manthorpe-s-5-training-rules-to-run-faster-longer","published_at":"2026-05-18T01:00:00+00:00","page_url":"https://stenobird.com/podcast/untapped-7163000/alfie-manthorpe-s-5-training-rules-to-run-faster-longer","show_page_url":"https://stenobird.com/podcast/untapped-7163000","url":"https://shows.acast.com/untapped/episodes/alfie-manthorpes-5-training-rules-to-run-faster-longer","audio_url":"https://sphinx.acast.com/p/open/s/6777ae1cd83630b6e3d897f0/e/6a070552a239b1fdf18267d1/media.mp3","summary":"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. Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au  Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au  Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock. WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3 Hosted on Acast. See acast.com/privacy for more information.","meta_description":"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 c…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2526,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/untapped-7163000/episodes/alfie-manthorpe-s-5-training-rules-to-run-faster-longer/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/untapped-7163000/alfie-manthorpe-s-5-training-rules-to-run-faster-longer.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}