How to pronounce “month in, month out” in English

And not fun, but I know they were essential to help me be-- have an injury, you recover faster, so you can do it day in, day out, week in, week out,month in, month out, and do it for a long time over the years.So it's about all the things that maybe a recreational runner is not doing between runs that would potentially help them to achieve a higher level, stay healthy?