The Run Cape Town Podcast

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 strong.

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 to the start line healthy, and why a smart taper can be worth 2–5% performance gain on the day.What you’ll learn- Why tapering works (and how much time it can save you)- Exactly how to structure a two-week taper (linear vs exponential drop)- What changes (and what doesn’t): frequency, intensity, and long runs- Strength training in taper: what to drop and when- Sleep, nutrition, illness-avoidance, and alcohol in the final 14 days- The taper blues: why you might feel sluggish… and why that’s normal- GPS vs official markers: how to use pacing charts correctly- Pacing strategy for Cape Town Marathon (incl. elevation-aware splits)

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 finishing proud.

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 save those carbon shoes for race pace). Then we lock in realistic race goals, using recent time trials and races to dial expectations and shape a smart pacing plan. Lindsay explains the Coach Parry pacing bands—built to the Cape Town course profile and customized to your exact goal time—and how to use them with course distance markers (not just your GPS).

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. Expect clear, practical guidance on sleep, fueling, foam rolling/strength, pacing expectations, and why you shouldn’t “test fitness” right now.🎯 You’ll learn:- Exact priorities for a proper recovery week (sleep, nutrition, easy running)- How many days to ease back after a 5k/10k/half — and why the half is sneakily destructive- When to see a physio and why “48 hours when in doubt” beats training through pain- What sessions still matter in the final month (and what to skip)- How to manage the head game so you don’t judge fitness during peak fatigue- Why taper ≠ losing fitness — it’s where performance shows up

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/subscribeEight 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 Marathon training.We dive into:🏃‍♂️ How to manage your training load without burning out⚖️ The importance of truly easy runs (and why they’re harder than you think!)🍌 Practical tips for nutrition & fueling during long runs💧 Building a smart hydration strategy for race day🥤 What to expect at water stations and how to plan aheadWhether you’re a first-time marathoner or chasing a new PB, this episode will help you fine-tune your training, fuel smarter, and avoid the common mistakes that sabotage race day success.

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 stronger for race day.

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 going long with confidence.

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 chasing a PB, this episode is packed with insights that will keep you on track all the way to the finish line.

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, strength training secrets, and recovery hacks, this episode is packed with golden nuggets for runners of all levels.Get ready. The road to Cape Town starts now. 🏃‍♂️🏃‍♀️🔥

Grab your Cape Town Marathon training plan here:  https://coachparry.com/2025-cape-town-marathon-training-plans/Coach Parry is excited to announce that the Cape Town Marathon Podcast is coming your way soon...