It's Wednesday, 5th of August, 2015.

I'm Martin yelling.

He's Tom Williams.

This is episode 291 of Marathon Talk. I'm going to do. On this week's show there's a follow-up doping expose from German documentary

maker ARD in the Sunday Times. Training Talk looks at Tom's 5K plan of attack. You stand

the top of the jabber a podium, rate your run, rock your super cool marathon talk kit all over

the world. Tom Williams, what'd you been up to? Hey, I've been moving forward.

I had a good run at the weekend. I had my first little test of my part run performance improvement on my journey towards

breaking 19 minutes had it been in 12 weeks time really well actually leads

park run which is a reasonably quick

course so they're probably 20 or 30 seconds slower than a that a super

super fast course oh good 30 yeah yeah good we're 26 actually official result but yeah it was good 30. Yeah. Yeah. Yeah good. Well,

26 actually official result. But yeah, it was good. Really good, really pleased.

Ran strong, finished strong.

Took my wife down. She, yeah, she thought she was going to bet that I take me down. She thought she was going to do I take me down and I'm sure if it was

56 miles of comrades she could do but over the shorter 5K distance I'm afraid. Class is permanent Martin.

Form is temporary, she's just not got it.

Get she's just not got it.

So that was good. It was a great celebration of the life of a friend of lots of us here in Leeds,

Ben Forward. Ben's been in Park Run since, well, a long time, 2008, 2009 I think,

at a big part of my club high.

But Harry is and sadly he passed away last weekend

...