The Run Cape Town Podcast

Race week is finally here for the Cape Town Marathon! In this final episode of the Run Cape Town podcast, we talk through everything runners should focus on in the last few days before race day, and, just as importantly, what you should avoid. We cover final race week training, why you should not try to “test” your fitness, how to manage sleep, hydration, and nutrition, what to think about if you...

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/ With two weeks to go until Cape Town Marathon, we break down what runners need to know about race day weather, gear choices, and how to taper properly.  From throwaway layers and unpredictable Cape Town conditions to the science behind a taper, this episode will help you arrive fresh, confident, and ready to ex...

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/ With three weeks to go before race day, this episode breaks down what really matters in your final stretch.  Learn how to approach your longest run, why one bad session does not define your marathon, and how to avoid the common mistakes that can ruin your race before you even start.  We also unpack pacing, reco...

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/ A fresh PB, race day lessons, and smart marathon strategy.  This episode covers Ntutu’s London Marathon experience plus expert advice on long runs, pacing, fueling, and setting the right target for the Cape Town Marathon.

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/ This episode is all about navigating the most critical phase of your marathon journey,  the taper. We unpack what a proper recovery week should feel like, why less is more right now, and how to trust the work you’ve already done. Plus, we dive into one of the biggest concerns runners face at this stage: what to...

You’re 6 weeks out from the Cape Town Marathon… and this is where things start to get real. From seeding anxiety to race-day nerves, many runners begin to second-guess their training right about now. But the biggest mistakes don’t come from lack of fitness, they come from how you interpret your races, your pacing, and your preparation. In this episode, we break down: • What your Cape Town Marathon...

The Cape Town Marathon is getting close… and what you do in the next few weeks can make or break your race. With around 7 weeks to go, this is a critical phase of training, and most runners get it wrong. In this episode of Run Cape Town, we cover: 🏃‍♂️ How to pace your Cape Town Marathon properly 🩹 Injury prevention in the final build-up 🧠 How to handle pressure, nerves & expectations ⏳ Wh...

In this episode of the Run Cape Town Podcast, we unpack one of the biggest challenges marathon runners face: how to build volume and intensity at the same time without tipping into fatigue, injury, or burnout. Lindsey and Ntutu break down why easy runs need to be truly easy, why pace is not always the best guide, and how to manage training load so you can get the most out of your key sessions and...

Think recovery is a luxury? Think again. With Cape Town Marathon getting closer, Shona and Ntutu explain why poor recovery can sabotage your training, how to know when your body needs rest, and the simple habits that help you absorb training and arrive at the start line stronger.

In Episode 2 of Run Cape Town 2026, Lindsey Parry and Ntutu Letseka dive into one of the most important parts of marathon training: the long run. They unpack what long runs are really for, how to use them effectively in your training, and the mistakes many runners make.  Plus, they touch on nutrition strategies for long runs and how to start practising your race fueling. If you're training for the...

The Cape Town Marathon is back on the calendar for 2026, and Run Cape Town is back too! Shona, Lindsey, and Ntutu kick off the new season with the golden thread that makes marathon success possible.  They unpack why “hero weeks” derail progress, how to pace easy/long runs so you recover faster, why heart rate + feel beats pace ego, and how strength training can help you bounce back and finish stro...

Race week is here! In our series finale, Jamie and Coach Ntutu lock in your last-seven-days plan - taper do’s & don’ts, race-week nutrition, travel & expo survival (plus where to find the Coach Parry team at Café Extrablatt), and a weather-smart pacing strategy... so you arrive calm, fueled, and ready to celebrate your fitness on race day.

Two weeks to go until Cape Town Marathon! 🎉 In Episode 13 of the Run Cape Town podcast, Jamie is joined by coach Ntutu Letseka to dive deep into taper week(s)—what to cut, what to keep, how to avoid the taper blues, and how to lock in your race-day pacing strategy (including when to trust your watch vs the course markers). We also cover strength training adjustments, sleep and nutrition, getting...

Three weeks to go until Cape Town Marathon! Jamie and Ntutu break down the final week of hard training before tapering begins, explain why “don’t test yourself now” is the golden rule, and share smart pacing strategies tailored to the Cape Town route. From early climbs, tricky descents, and weather factors to crossing the blue carpet at the stadium, this is your guide to racing strong and finishin...

Episode 11 of the Run Cape Town podcast lands exactly one month out from race day! Host Jamie is joined by Coach Ntutu and, later, Coach Lindsay Parry to guide you through the crucial final stretch of marathon prep. We unpack your final long run—why it’s the “dress rehearsal,” what to test (kit, fueling, hydration strategy), and what not to do (no marathon distance, no late “catch-up” miles, and s...

Five weeks out from the Cape Town Marathon, Jamie and Coach Ntutu from CoachParry.com break down how to nail your recovery week so you arrive fresh for the final push. We cover what to do if you raced this weekend (hello, Gun Run crew!), how to manage niggles, injuries, and winter bugs, what to avoid in a down week, and how to think about your longest run and the last four weeks before race day. E...

Six weeks from Cape Town Marathon, Jamie and Coach Ntutu break down the seeding/wave email (what it means and what not to stress about), how to use next week’s tune-ups like Gun Run without derailing your block, smart plan tweaks and mini-tapers, what to do after you race, and the gear dress-rehearsals (shoes, belts, socks, layers) that prevent race-day surprises.

We’re officially seven weeks out from Cape Town race day, and it’s crunch time!  In this episode of the Run Cape Town podcast, the coaches dive deep into pacing strategies, the run-walk method, and smart ways to navigate water stations. 

📢 Grab your Cape Town Marathon Training Plan Here: https://coachparry.com/2025-cape-town-marathon-training-plans/ 📢 Subscribe to the audio podcast here: https://capetownmarathon.transistor.fm/subscribe Eight weeks to go until race day! In this episode of the Run Cape Town Podcast, host Jamie Hattingh and Coach Ntutu Letseka from CoachParry.com break down the critical next phase of your Cape Town...

We are nine weeks out from Cape Town Marathon and it is recovery week. Coach Ntutu shares why these weeks are just as important as your hardest training sessions, how to use them to boost performance, and why sleep, nutrition, and smart rest will make or break your marathon. We also explore the value of time trials, how to practice race skills now, and why trusting the process will leave you stron...

10 weeks to go! In this episode of Run Cape Town, Jamie and Coach Ntutu dive into a critical balancing act: how to juggle race-day efforts with marathon training, why you should respect your recovery days, and how intensity—not just pace—can make or break your block. They also bust myths about the 10% rule and answer the golden question: “Should I make up missed sessions?”

With the Cape Town Marathon just 11 weeks away, it’s time to master the most important session in your training: the long run. In this episode, Coach Ntutu breaks down exactly what happens in your body during a long run, why it’s so essential for marathon success, and how to pace, fuel, and plan it properly. Whether you’re chasing a PB or just want to finish strong, this is your blueprint for goin...

With just 12 weeks to go until Cape Town Marathon race day, Coach Jamie and Coach Ntutu break down what it means to officially begin your marathon training block. They cover what consistency really looks like, how to manage intensity, the truth about recovery, and how to smartly incorporate races into your schedule without sabotaging your training.  Whether this is your first marathon or you're ch...

The  Cape Town Marathon is officially sold out and may soon join the ranks of global World Majors. In this episode, Jamie and Ntutu unpack what that means for everyday runners, how ballot entries will work, and how to handle training disruptions like illness, weather, and life getting in the way.

It’s here! Episode 1 of our very first Cape Town Marathon Podcast has officially landed! 🎉 Whether you're aiming to finish your first 42.2K or chasing a brand-new PB, this is your go-to guide. Join coaches Jamie Hattingh and Ntutu Letseka as they kick off the series with everything you need to know 14 weeks out from race day. From when to actually start training, to realistic pacing goals, streng...