Sam & Katie sit down with rising talent Cate Giason, who works at Run Havoc and has just wrapped up school with plans to study something in the sports world. Cate already owns some incredible PBs — 4:53 (1500m), 10:16 (3000m) and 7:08 (2000m steeple) — and she’s not slowing down anytime soon.

Cate shares how she first got into running through her family and Kembla Joggers at age eight, her first ever track race in Year 8, and how she now balances training for Triathlon under coach Ben Bell.

She takes us through a full training week:

• 2k threshold efforts

• Jogging & cross-training

• Track workouts

• A Sunday long run

• Plus her hit-out at the GONG5000

Sam puts together his best 543215 session yet, DNF’s the GONG5000 at 3km due to chest tightness, and then redeems the week with a strong Sunday long run. Katie is officially back — 91km, track reps, and her debut Mona Fartlek (5.3km).

Café Kit of the Week

• Foam Roller

• Neo Vista 2

• Asics Megablast thoughts

• Zooper Doopers