Sam & Katie sit down with Joe Mallat, who’s had a breakout year on the roads. Joe’s dropped his 5 K to 16:43 at Sandon Point parkrun, clocked 34:55 at Sydney 10, and finished 2nd at Shellharbour Half in 1:21:54 .

A former basketball and rugby player, Joe dabbled in cross-country through high school but only recently found structure after joining JT Running. He credits the group’s training environment and guidance from coach James Tunbridge—who just celebrated one year of JT Running—for his rapid progress. Joe now has his eyes set on a sub-33 10 K and a strong marathon debut.

We unpack training weeks from all three hosts:

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  Katie builds mileage, tackles a sharp VO₂ Max track set (400/300/200s), and rolls through 4 × 6-minute tempo efforts while exploring strength work for her knee.

  
  


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  Sam logs a fast 1 K + 300s session and a surprise set of 2 K reps on Saturday.

  
  


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  Joe mixes running with swimming and gym, plus some snappy 600 m and 300 m intervals on the track.

  
  

☕ Café Kit of the Week: Vomero Plus shoes, Shokz Over-Ear Headphones, and Way of the Hero Half Tights

🏃‍♂️ Round the Club News: A look at the Kosciuszko Ultra Trail weekend and congratulations to Robby Jay, first winner of the Run Havoc voucher!