One of Britain's most iconic athletes, Olympic gold medallist and triathlete Jonny Brownlee is back for this episode of the Extra Mile!

A man who has built a career around running and fitness is here to give you all the advice you need, from everyday running to long endurance races.

Also in this episode, we hear from Jenni with all the action from this weekends Royal Parks Half - and messages from you, the RunPod Run Club!

Don't forget, we want to hear your voice notes before, during or after your runs. Email to runpodrunclub@global.com

Use code RUNPOD at eightsleep.com/runpod for up to £350 off the Pod 5

Olympic medallist. Triathlon legend. One half of arguably the most iconic siblings in the sport. We're joined by Jonny Brownlee, just a matter of days after he's hung up his boots for good!

Over a career that spanned more than a decade, Jonny won Olympic bronze at London 2012 and Olympic silver at Rio 2016, and he was part of Great Britain's gold-medal mixed relay team at Tokyo 2020. He's a multiple World Series podium finisher who stood beside his brother Alistair at the top of the sport for years.

And of course, we have to talk about that moment. At the 2016 World Series Grand Final in Cozumel, Mexico, Jonny hit the wall in the closing stages, and Alistair stopped to haul him towards the finish line. It became one of the most replayed images in endurance sport.

But what is retirement looking like for someone who has achieved so much? and how does fatherhood come into it?

Use code RUNPOD at eightsleep.com/runpod for up to £350 off the Pod 5

Have you ever thought of running an ultra marathon... in a WILD SAFARI?

This week we're joined by Kris King, endurance athlete, coach and founder of Beyond the Ultimate, the company behind some of the world's toughest ultra-marathons, from the Arctic to the Amazon.

And we're talking about the ForRangers Ultra, a self-supported five-day, 220–230km race through Kenya's wildlife conservancies, finishing on the Equator. Run with Save the Rhino and ForRangers, it raises money for rangers' kit, welfare and working conditions.

Alongside Kris, we also hear from you, the RunPod Run Club!

Don't forget, we want to hear your voice notes before, during or after your runs. Email to runpodrunclub@global.com

Use code RUNPOD at eightsleep.com/runpod for up to £350 off the Pod 5