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Massive Running Improvements with Calvin (56) & Josh (23) Sambrook

By June 13, 2019May 20th, 2023One Comment
Calvin and Josh Sambrook running

Calvin Sambrook (56) has experienced a lot of improvements in his marathon running over the past 7 years. On his first marathon attempt, he had to be rescued from the course. His 2nd marathon finish time was in 5 hours 15 minutes, for the following 12 marathons he was stuck around 4 hours 30 minutes.

Then he changed his training and his overall running and race times improved massively. Last year he ran a PB of 3:14 at the London Marathon and he has his eyes set on several PB goals.   

Calvin is joined by his son, elite runner and coach Josh Sambrook (23). His recent Extramilest podcast had a lot of great feedback and more than 30k downloads and views already. Josh is a 2:28 marathoner and running coach. He coached his father on this running journey. He shares great insights about Calvin’s improvements and they both share several insights for other athletes looking to improve.

Many members in the Extramilest Facebook group submitted questions for this podcast, so thanks everyone for your great input!

Listen to the conversation on Apple Podcasts, Spotify, Overcast, Stitcher, Libsyn, or your other favorite podcast platform.

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Enjoy my conversation with Calvin and Josh Sambrook.


Show notes:

  • Calvin’s background in running and his first experience with marathon running [3:30]
  • How Calvin trained (or not trained) for his first marathon with one 5km park run a week [5:54]
  • How run commuting changed his marathon running performance changed significantly [6:58]
  • The weekly Park Runs [13:40]
  • Calvin’s thoughts on training volume and pace [15:05]
  • How Calvin limits his risk of injury and recovers fast [16:55]
  • The way Calvin uses a heart rate monitor for this training [18:45]
  • Some of the things that have gone wrong in races, collapsing and waking up in the medical tent [20:00] 
  • Calvin’s pacing and HR strategy for a marathons [23:15] 
  • Heat training Calvin did as part of a study about weather impact on performance [25:50]
  • Josh shares his caution about heat training in hot weather area [28:25]
  • Their opinion to training some runs at marathon running pace[29:40]
  • How Calvin goes about running at effort level [32:40]
  • Strength training through teaching courses at circus [32:28]
  • Recovery tools, tightening muscles and time constraints [36:30]
  • How Josh coaches his dad [39:03]
  • Marathon race time prediction for Calvin [41:00]
  • The Tanda Marathon Race Predictor [44:10]
  • Calvin’s 2019 races and what’s coming up next [48:10]
  • Josh’s thoughts on Calvin’s training and racing opportunities [51:10]   
  • Calvin’s approach to nutrition [54:35]
  • Calvin doesn’t drink any water in an entire marathon, he explains why [57:05]
  • How Calvin consciously has to calm him down a few hours before a race [1:01:40]
  • Josh shares opportunities with volume, consistency and nutrition for marathon running  [1:03:10]
  • Suggestions for runners looking to improve in their running and become stronger, healthier and happier athletes [1:05:30]

Thanks for all the contributors with great questions from the Extramilest Facebook Group: Brian Ballard, Marc Copeland, Andy Sullivan. Rishi Sareen, Brandon Rose, Vincent Cheah, Nicolas Garcia, Malcolm Forbes, Dave Lee, Prashant Fadnavis, Dan Aupperlee, Johan Sandgren, Stu ThreeOne, Lucas Abeledo Vilariño, Kevin Dunne, Saeed Khan, Blair Margot, Dave Mckay, Johan Sandgren, Rishi Sareen, Darren Rutgers, Morgan Pettersson.

You might also enjoy these marathon running posts:

You can find me, Floris Gierman here: 


One Comment

  • victor flores says:

    the most unexpected answers ever. Great interview.
    one thing tho…. so he’s a 5hr marathoner…decides to train at zone 2 and now he’s around 3 hrs. great…
    BUT did i hear him right, his zone 2 pace is 5:00 min/km?
    so… he was walking the 5hr marathons? (rhetorical)
    Some day you’ll have to dive into he got his zone 2 pace down to 5:00 min/km from whatever it was before.
    i’m assuming his zone2 pace during ‘5hr marathon’ was not 5:00 min/km.

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