Tony and Jay spend most of this episode focused on training, specifically discussing what distance coaches can adapt from the sprint world to improve performance.
If you listened to episode 005 with Tony you know he strongly recommends distance coaches use wickets (aka mini-hurdles) with their athletes. He tweaks that suggestion a bit and points out that it's very common for distance runners to run a set of wickets with poor mechanics. He then goes into detail with a progression of drills coaches can use to teach proper mechanics.
And just as John O'Malley said it's important to watch this video with Jeff Boele, Tony gives his reasons for why it's a must-watch for serious distance coaches.
Combine this episode with episode 014 and you have almost three and a half hours with Tony!
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