Sam & Katie welcome their first official guest from Canberra — Dan Dreher. Dan has some seriously fast PBs, including 14:33 for 5k and 29:53 for 10k, all achieved off relatively low mileage and a relaxed, body-aware approach. He sees himself as a 5k/10k specialist, rarely running further than 21km, but with a strong emphasis on speed across his career. Dan shares his journey through Canberra’s running groups — from training under Gerard Ryan to now being part of Philo Saunders’ squad.

Training Weeks

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  Katie is flying on the track, hitting some sharp 400m splits and building consistency.

  
  


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  Sam continues to manage his shin with cross-training, including a 100km bike ride to round out his week.

  
  


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  Dan had a quiet week while under the weather, but finished strong with a broken km session of 600m reps off 400m jogs.

  
  

Café Kit of the Week

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  Goggles that actually keep water out

  
  


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  SIS Gel

  
  


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  Coles Baby Beetroots

  
  

Shoutouts & News

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  Jared Clifford & Angus Hincksman

  
  


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  Shellharbour Run this coming weekend

  
  


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  Katie’s recap of the World Champs