The Mile ZOne

Lekan Sotonwa

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Welcome to The Mile Zone — the podcast where I document the journey as a competitive distance runner and inspire YOU to start running too. I'm a college distance runner at Delaware State University, racing the 1500m (3:51), , and 5K (14:43) This podcast shows the real, unfiltered progress of a runner pushing limits — the workouts, the races, the setbacks, and the breakthroughs. While bringing in some special guests.

12 Jul

Episode 6: Trent McFarland

Only three collegiate milers in NCAA history have run faster than Trent McFarland. In this episode of The Mile Zone, we sit down with the Michigan standout who's turned back-to-back Big Ten mile champion, run a program-record 3:52.73 mile, and closed out his season as NCAA runner-up in the 1500m. We dig into the training behind a 3:34 1500m, what it takes to race at the front of some of the fastest collegiate fields in history, and where he goes from here. Guest: Trent McFarland (University of Michigan)🏅 Back-to-back Big Ten mile champion🏃 3:52.73 mile — Michigan program record🥈 NCAA runner-up, 1500m⭐ First Team All-American
5 Jul

The Mile Zone: Origin Story ft. Co-Host Everett Lawder

Welcome back to Milzone. Today we've got a special episode for you guys. Today we're gonna we're gonna be starting a new miniseries, where I bring you my training and my story and also my close friend Everett Lawder.
2 Jul

Episode 4: Nathan Lopez

This week on The Mile Zone, we sit down with Nathan Lopez, a junior distance runner at the University of Michigan. Nathan opens up about not discovering competitive running until 7th grade, winning three state mile titles at St. John's Prep, and why he chose Michigan — and coach Sullivan, a three-time Olympian — over every other program recruiting him. We get into what it's actually like to be coached at that level, his journey to a sub-4:00 mile and a 13:42 5K (No. 4 in Michigan program history), his USATF U20 silver medal, and how he balances being a Big Ten All-Conference athlete with a Business Administration degree.
28 Jun

Episode 4: Nathan Lopez

This week on The Mile Zone, we sit down with Nathan Lopez, a junior distance runner at the University of Michigan. Nathan opens up about not discovering competitive running until 7th grade, winning three state mile titles at St. John's Prep, and why he chose Michigan — and coach Sullivan, a three-time Olympian — over every other program recruiting him. We get into what it's actually like to be coached at that level, his journey to a sub-4:00 mile and a 13:42 5K (No. 4 in Michigan program history), his USATF U20 silver medal, and how he balances being a Big Ten All-Conference athlete with a Business Administration degree.
21 Jun

Episode 3: Ben Marks

This week on The Mile Zone, we sit down with Ben Marks, a distance runner for the U.S. Naval Academy. Ben opens up about winning the Maryland state championship in the 800m, choosing Navy over a traditional D1 program, and what it really takes to balance military training with elite-level racing — including a season-best 800m where he edged out Army by two hundredths of a second.
5 Jun

Episode 1: Noah Klugman

From Middle School Cross Country to College Track Noah Klugman's Journey of Dedication and Growth. Discover Noah Klugman's inspiring story of transforming from a reluctant middle school athlete to a dedicated college runner. In this episode, Noah shares insights into his training, mental resilience, and long-term goals in track and field. His Prs Range from 8:38.44 in the 3k, 14:56.66 in the 5k 10:08.73 in the steeple chase and 25:10.7 in the grass (8k)
Season 1, Episode 1 Trailer

Pilot/Intro

What's up, runners? Welcome to The Mile Zone, the podcast where every mile matters, every step counts, and every single one of us has the power to go faster than we thought possible. In this explosive intro episode, I'm Lekan Sotonwa, a competitive distance runner at Delaware State University racing the 1500m (3:51) and 5K (14:43), and I'm taking you on the journey of a lifetime. You're getting the real, unfiltered progress, the workouts that crush me, the races that lift me, the setbacks that test me, and the breakthroughs that keep me moving forward.

Trailer

Pilot/Intro

What's up, runners? Welcome to The Mile Zone, the podcast where every mile matters, every step counts, and every single one of us has the power to go faster than we thought possible. In this explosive intro episode, I'm Lekan Sotonwa, a competitive distance runner at Delaware State University racing the 1500m (3:51) and 5K (14:43), and I'm taking you on the journey of a lifetime. You're getting the real, unfiltered progress, the workouts that crush me, the races that lift me, the setbacks that test me, and the breakthroughs that keep me moving forward.

Welcome to The Mile Zone — the podcast where I document the journey as a competitive distance runner and inspire YOU to start running too. I'm a college distance runner at Delaware State University, racing the 1500m (3:51), , and 5K (14:43) This podcast shows the real, unfiltered progress of a runner pushing limits — the workouts, the races, the setbacks, and the breakthroughs. While bringing in some special guests.

Creator

Lekan Sotonwa
Years Active

2026
Episodes

9
Rating

Clean
Copyright

© Lekan Sotonwa
Show Website

The Mile ZOne