Better with Running

In episode 285 of the Better With Running podcast, Run2PB coaches Chris Armstrong and Zac Newman provide a deep dive into their current training blocks before welcoming guest athlete Laura Tomic. Chris shares details on his 66km week, highlighted by a "Moose Fartlek" session consisting of threshold and 5km pace efforts, while Zac reports a strong 83km week. Zac’s progress is particularly notable as he returns to 95% health following a back injury, aided by specific strength work.
The hosts also promote the upcoming International Women’s Day Running Connection on March 1st at George Knott Reserve, a community event featuring Elise Beacom as host, and elite athletes like Jemima Montag and Sarah Klein.
https://www.lovetherun.com.au/iwdrunning
The episode's central focus is an interview with Laura Tomic, a Run2PB athlete coached by James Hansen who has made a stunning return to competitive track and field. After a long hiatus from the sport to raise four children, Laura joined the program in March 2024 and has since achieved remarkable success in middle-distance events.
During the interview, Laura reflects on her journey from being a high-level teenage athlete to rediscovering her passion for the track as a Master’s athlete. She discusses her specific focus on the 800m, 1500m, and steeplechase, events that require a demanding blend of speed and aerobic power. The discussion highlights her recent personal bests, including a 5:19 mile and a sub-5 minute 1500m, as well as her goals for the 2026 season.
The episode concludes with a "Quick Questions" segment where Laura shares her preferences for Garmin over Coros and her appreciation for the track community. As a reward for her contributions and impressive results, she is gifted a pair of Oat Running Socks.

Partner Offer: By using the code Run2pb20 through the end of March, supporters of the podcast can grab 20% off their next kit upgrade. Go to www.oatrunning.com.au

Welcome to episode 284 of the Better With Running podcast, hosted by Run2PB coaches Chris Armstrong and Zac Newman. The show kicks off with the weekly training wrap-up, where Chris shares his 77km week, highlighted by a grueling session of hill repeats transitioned into a 5km threshold. Despite a tiring two-hour long run and a particularly memorable encounter with an oversized dog at Parkrun, Chris managed to maintain his consistency. Zac also shares his progress as he navigates some back management with help from fellow coach James Telford, reporting a much-improved 100-minute long run at Yarra Flats that signaled a positive turn in his recovery.
The heart of the episode features an interview with Drysdale based athlete Dylan Smith, who joined the Run2PB community in early 2025. Dylan discusses his rapid progression under the guidance of coach James Telford, moving from a self-described "post-COVID runner" to a serious competitor hitting major milestones. His transformation is evidenced by his significant PB improvements, including dropping his 5km time from over 22 minutes to a swift 20:11 and shaving nearly seven minutes off his half-marathon best. Dylan reflects on the importance of structured coaching and the community support that has fueled his journey from his first around the block truggle to completing the Sydney Marathon.
Dylan speaks candidly about his motivation for running, which stems from a desire to be a healthy role model for his son. This personal "why" has helped him stay disciplined through the early morning sessions and the inevitable "grind" of marathon training blocks.
The episode wraps up with a signature round of quick-fire questions that reveal Dylan’s life outside of the sport. Listeners get a glimpse into his "cheeky" hobby of gaming, his preference for Garmin over Coros and he shares his current shoe rotation.
To close the show, the coaches offer a special treat for the listeners with a discount for Oat Running socks. By using the code Run2pb20 through the end of March, supporters of the podcast can grab 20% off their next kit upgrade.
Go to www.oatrunning.com.au

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

In this episode, we welcome back Australian marathon record holder and Olympian Andy Buchanan for a candid conversation about the high-stakes reality of elite distance running. We kick things off with a major update on his body and where he is at with his return to training. After rushing his return for Valencia—an error he likens to putting a "band-aid over a hole in a bucket"—Andy embraces a "humbling" and highly conservative 6-week program set by Patrick Stow, starting with just one-minute jogs at a local oval.
The heart of our discussion explores the "rehabilitation grind" and the psychological toll of the sidelines. Andy reflects on the unique shift in identity that occurs when an Olympian and national record holder is forced to stop moving, admitting he had become perhaps too attached to his record as a part of his personality. He shares how this "injury reset" has demanded a level of long-term patience far beyond the quick mental shift needed after a single race-day disappointment.
Andy talks through where things went off the rails with his return and also whats in place going forward and "it’s okay if you make a mistake, as long as you learn from it".
Finally, Andy talks through the importance of "doing the time" for his injury without taking shortcuts and rounds out the chat with a some advice for those starting marathon blocks.
The show finishes up with a quick update on both Chris and Zacca's training as they continue to stack weeks together.
With thanks to Oat Running our partner,
Listeners of the show can get a a 15% discount using "run2pb15" at the check out. Visit www⁠.oatrunning.com.au

In this episode of the Better with Running podcast, hosts Chris Armstrong and Zac Newman recap their training, including a race update and gold medal performance from Chriso is revealed! Before welcoming Run2PB coach James Telford and his athlete, Zac Collyer, to discuss a year of remarkable transformations. 

A standout moment in the conversation is Zac’s unconventional entry into the Run2PB program, which included a 3:09 rowing machine marathon—a feat that immediately signaled his high level of mental and physical engine. Before joining James, Zac was following a triathlon-based plan heavily focused on heart rate zones and "double threshold" sessions that weren't yielding the specific results he craved. James recalls their early interactions, noting, "There was a bit of a late night chat... and we sort of agreed that what he was doing possibly wasn't the best thing for him".

Under James’s guidance, Zac’s personal bests have seen a drastic overhaul. He has progressed from a 19:54 5km to a sharp 19:00, dropped his 10km from 44:16 to a sub-40-minute 39:57, and brought his half marathon down to 1:30.

Looking ahead, the team is now targeting the Ballarat Marathon, focusing on consistent volume and specific training to see how Zac can go in his debut marthon. The episode concludes with a "Quick-Fire" round and a special gift from sponsor Oat Running Socks to celebrate Zac’s progress.

Before rounding out the show, James talks about the new clinic setup and sweat testing that is available there in partnership with Ben Stolz. "It’s a good time to get it done, because you can then start training, especially your long runs, with your sodium replacement... it's important to practice how you're hoping to play on the day"

With thanks to Oat Running our partner,
Listeners of the show can get a a 15% discount using "run2pb15" at the check out. Visit www⁠.oatrunning.com.au