Alfie Manthorpe's 5 Training Rules To Run Faster & Longer
5/18/202642 min
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.
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Clips
Transcript preview
First 90 secondsSpencer Matthews· Host0:00
[singing] Alfie Manthorpe, welcome to Untapped.
Alfie Manthorpe· Guest0:06
Hello. Thank you for having me.
Spencer Matthews· Host0:07
Congratulations at the London Marathon. 2:11.
Alfie Manthorpe· Guest0:10
Yep.
Spencer Matthews· Host0:11
How did it go for you? How was your day?
Alfie Manthorpe· Guest0:13
I, it was brilliant up to 30K, and then the wheels kind of fell off massively. Um, I'm paying the price now I think as well for kind of going over that line a bit in the last 10K, but, I mean, it was a great experience. I think London, I've, I've watched it on TV and been down quite a few times in previous years, so I knew what the atmosphere was gonna be like. But on the day itself, it was just unreal, and I think it helps being in the elite when there's not many people around. Like, everyone just cheers for you.
Spencer Matthews· Host0:39
Yeah.
Alfie Manthorpe· Guest0:39
So, it was definitely the, the best experience I've had in the race, apart from the last, uh, 10K, where I wish there was absolutely no one to see me and finish, to be honest.
Spencer Matthews· Host0:47
[laughs] When you talk about the wheels falling off, what were you averaging pace-wise up until that point, and what did your pace drop to in the last 10K?
Alfie Manthorpe· Guest0:55
So, I was running 3:01 or 3:02 per K, uh, until 32K, and then I think the next 5K after that was 15:55 from, like, a 15:00 for the first 25K, 30K.
Spencer Matthews· Host1:08
Sorry. Uh, your 5K splits?
Alfie Manthorpe· Guest1:10
Yeah. My 5K splits were, like, 15:09, 15:10, 15:10, 15:10, 15:10, and then 15:55, and then 17:01 or something like that. So- Okay, so you did really slow down. Yes. Yeah.
Spencer Matthews· Host1:23
What was your finishing experience like?
Alfie Manthorpe· Guest1:25
Crossing the line, I was, uh... I collapsed straight away after the finish, actually.