The Run Cape Town Podcast Transistor (https://transistor.fm) https://feeds.transistor.fm/the-cape-town-marathon-podcast This is the Coach Parry podcast for the Cape Town Marathon hosted by Shona Hendricks, Lindsey Parry and Ntutu Letseka. 2025 Coach Parry bf0ea896-168f-5aad-8a98-e1b199bd59a1 yes 660b04c0-5ccb-11f0-9b4c-0bd4ad9dbb83 Jamie Hattingh Ntutu Letseka BREAKING NEWS: The Cape Town Marathon Is Coming Your Way SOON en Sun, 19 Apr 2026 05:00:08 +0200 Sun, 19 Apr 2026 05:02:28 +0200 http://coachparry.com https://img.transistorcdn.com/yJBP3ZXPWbj98XshC_O1doZ2ePOv-IhJe0-deS54uJo/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8yMzQ2/YzEzZjVmZTE1MjMx/M2U5ZDAzODAxOTkx/OTdlMC5qcGc.jpg The Run Cape Town Podcast http://coachparry.com episodic Coach Parry This is the Coach Parry podcast for the Cape Town Marathon hosted by Shona Hendricks, Lindsey Parry and Ntutu Letseka. This is the Coach Parry podcast for the Cape Town Marathon hosted by Shona Hendricks, Lindsey Parry and Ntutu Letseka. Cape Town Marathon Coach Parry support@coachparry.com No No Cape Town Marathon: What You Do Next Matters Most 23 23 Cape Town Marathon: What You Do Next Matters Most full e1e63fe9-1da1-442c-8ac7-2ff29bca688a https://share.transistor.fm/s/b3966913

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 do if you feel a niggle, get sick, or something doesn’t feel quite right.

Should you push through? Back off? Panic?

We’ll guide you through how to manage injuries and illness in these final weeks, how to reduce your risk, and how to arrive at the start line feeling confident, healthy, and ready.

]]>

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 do if you feel a niggle, get sick, or something doesn’t feel quite right.

Should you push through? Back off? Panic?

We’ll guide you through how to manage injuries and illness in these final weeks, how to reduce your risk, and how to arrive at the start line feeling confident, healthy, and ready.

]]> Sun, 19 Apr 2026 05:00:00 +0200 Coach Parry Coach Parry 2215

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 do if you feel a niggle, get sick, or something doesn’t feel quite right.

Should you push through? Back off? Panic?

We’ll guide you through how to manage injuries and illness in these final weeks, how to reduce your risk, and how to arrive at the start line feeling confident, healthy, and ready.

]]> Cape Town Marathon No Ntutu Letseka The Biggest Cape Town Marathon Mistake (6 Weeks Out) 22 22 The Biggest Cape Town Marathon Mistake (6 Weeks Out) full 3a08d949-c109-477f-bff1-d11435acba4f https://share.transistor.fm/s/2f70b33f 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 seeding actually means (and why it matters)
• How to approach races in the final 6 weeks
• Why a bad race doesn’t mean a bad marathon
• The biggest pacing mistake that could cost you big on race day

]]> 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 seeding actually means (and why it matters)
• How to approach races in the final 6 weeks
• Why a bad race doesn’t mean a bad marathon
• The biggest pacing mistake that could cost you big on race day

]]> Sun, 12 Apr 2026 05:00:00 +0200 Coach Parry Coach Parry 2235 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 seeding actually means (and why it matters)
• How to approach races in the final 6 weeks
• Why a bad race doesn’t mean a bad marathon
• The biggest pacing mistake that could cost you big on race day

]]> Cape Town Marathon No Ntutu Letseka Cape Town Marathon Prep: Biggest Mistakes Right Now 21 21 Cape Town Marathon Prep: Biggest Mistakes Right Now full d27b3d43-dd3e-4eed-9ad3-816b69caec8f https://share.transistor.fm/s/708a4ac2 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
⏳ What you should be focusing on right now

Whether you're chasing a PB or just want to finish strong, this episode will help you arrive at the start line confident and ready.

]]> 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
⏳ What you should be focusing on right now

Whether you're chasing a PB or just want to finish strong, this episode will help you arrive at the start line confident and ready.

]]> Sun, 05 Apr 2026 07:00:00 +0200 Coach Parry Coach Parry 2398 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
⏳ What you should be focusing on right now

Whether you're chasing a PB or just want to finish strong, this episode will help you arrive at the start line confident and ready.

]]> Cape Town Marathon No Ntutu Letseka The Exact Way to Train & Fuel Without Burning Out 20 20 The Exact Way to Train & Fuel Without Burning Out full fb34f224-8399-49b6-82f2-60edf91aceb3 https://share.transistor.fm/s/00a8afc2 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 long runs. They also dive into one of the most overlooked parts of marathon prep: race day nutrition and hydration.

]]> 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 long runs. They also dive into one of the most overlooked parts of marathon prep: race day nutrition and hydration.

]]> Sun, 29 Mar 2026 04:00:00 +0200 Coach Parry Coach Parry 2133 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 long runs. They also dive into one of the most overlooked parts of marathon prep: race day nutrition and hydration.

]]> Cape Town Marathon No Ntutu Letseka The Cape Town Marathon Recovery Warning You Need to Hear 19 19 The Cape Town Marathon Recovery Warning You Need to Hear full 5c770ad0-6c86-4d7d-aa3a-e913c547c9dd https://share.transistor.fm/s/4365e009 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.

]]> 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.

]]> Sun, 22 Mar 2026 05:30:00 +0200 Coach Parry Coach Parry 2628 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.

]]> Cape Town Marathon No Ntutu Letseka The Long Run Secret Every Cape Town Marathon Runner Needs 18 18 The Long Run Secret Every Cape Town Marathon Runner Needs full ff6bdefb-d109-4053-a8c7-c84beb22190a https://share.transistor.fm/s/4f4b297f 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 Cape Town Marathon, this is a must-watch.

]]> 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 Cape Town Marathon, this is a must-watch.

]]> Sun, 15 Mar 2026 07:00:00 +0200 Coach Parry Coach Parry 2405 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 Cape Town Marathon, this is a must-watch.

]]> Cape Town Marathon No Ntutu Letseka Run Cape Town 2026: The Golden Thread (and How to Nail It) 17 17 Run Cape Town 2026: The Golden Thread (and How to Nail It) full 0fbc734c-8353-4b22-b0fe-e6c30a652a66 https://share.transistor.fm/s/11badc6c 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.

]]> 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.

]]> Sun, 08 Mar 2026 08:00:00 +0200 Coach Parry Coach Parry 2708 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.

]]> Cape Town Marathon No Ntutu Letseka How to Feel Fast, Fresh & Ready on Race Day 16 16 How to Feel Fast, Fresh & Ready on Race Day full d7ad1767-0c85-4bbe-be58-9a4303e819fe https://share.transistor.fm/s/e08d4b98 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.

]]> 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.

]]> Sun, 12 Oct 2025 13:00:00 +0200 Coach Parry Coach Parry 2447 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Peak on Race Day: Proven Cape Town Taper & Pacing Tips 14 14 Peak on Race Day: Proven Cape Town Taper & Pacing Tips full 3c635506-c967-4f80-b373-d2b5eb811e4d https://share.transistor.fm/s/9bafbb55 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)

]]> 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)

]]> Sun, 05 Oct 2025 07:52:39 +0200 Coach Parry Coach Parry 2283 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)

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka 3 Weeks to Cape Town: Your Final Training & Pacing Guide 13 13 3 Weeks to Cape Town: Your Final Training & Pacing Guide full ddfdb125-921d-4e40-800b-277d1f61e7c4 https://share.transistor.fm/s/450dde3a 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.

]]> 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.

]]> Sun, 28 Sep 2025 09:10:23 +0200 Coach Parry Coach Parry 2012 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Cape Town Pace Band: Critical For Race Day Success 12 12 Cape Town Pace Band: Critical For Race Day Success full 9ab167a8-1276-4f31-a34c-c6e39b4d1003 https://share.transistor.fm/s/8fe794ea 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).

]]> 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).

]]> Sun, 21 Sep 2025 04:00:00 +0200 Coach Parry Coach Parry 1785 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).

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Recovery Week Mistakes CTM Runners Keep Making 11 11 Recovery Week Mistakes CTM Runners Keep Making full 97efa3db-ed72-4f20-9a3f-f52f00ba3e74 https://share.transistor.fm/s/7b0eaa36 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

]]> 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

]]> Sun, 14 Sep 2025 08:03:56 +0200 Coach Parry Coach Parry 2006 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

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Six Weeks to Go: Seeding 101, Race Calendar Tweaks & Kit Checks 10 10 Six Weeks to Go: Seeding 101, Race Calendar Tweaks & Kit Checks full 9af40530-a7b6-43c7-bff0-ec0c6302db91 https://share.transistor.fm/s/90a3f256 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.

]]> 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.

]]> Sun, 07 Sep 2025 08:39:27 +0200 Coach Parry Coach Parry 2217 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka The Cape Town Marathon Pacing Mistake That Could Cost You Everything 9 9 The Cape Town Marathon Pacing Mistake That Could Cost You Everything full ceea73cf-bf51-434f-97a3-50cb9c912ba9 https://share.transistor.fm/s/25e67194 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. 

]]> 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. 

]]> Sun, 31 Aug 2025 05:00:00 +0200 Coach Parry Coach Parry 1944 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. 

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Why Most Runners FAIL Their Marathon Nutrition (Don’t Let This Be You!) 8 8 Why Most Runners FAIL Their Marathon Nutrition (Don’t Let This Be You!) full ab60efe2-e948-491a-aa0b-b7a573eda3f6 https://share.transistor.fm/s/b2d82f21 📢 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 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 ahead

Whether 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.

]]> 📢 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 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 ahead

Whether 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.

]]> Sun, 24 Aug 2025 10:35:35 +0200 Coach Parry Coach Parry 1854 📢 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 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 ahead

Whether 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Why This Week Could Change Your Cape Town Marathon 7 7 Why This Week Could Change Your Cape Town Marathon full ef990ce2-9843-479b-9b81-93163fb89e2e https://share.transistor.fm/s/1807a22d 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.

]]> 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.

]]> Sun, 17 Aug 2025 08:34:39 +0200 Coach Parry Coach Parry 2340 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka Training for Cape Town? If you ignore this your will FAIL 6 6 Training for Cape Town? If you ignore this your will FAIL full f07dfe32-c689-4c8e-8276-c4969c068649 https://share.transistor.fm/s/04e34269 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?”

]]> 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?”

]]> Sun, 10 Aug 2025 08:36:13 +0200 Coach Parry Coach Parry 2310 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?”

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka The Long Run SECRET for the Cape Town Marathon 5 5 The Long Run SECRET for the Cape Town Marathon full 15f87361-8f69-49f3-b88c-bdd4909655a0 https://share.transistor.fm/s/ebc5509e 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 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.

]]> Sun, 03 Aug 2025 08:47:19 +0200 Coach Parry Coach Parry 2209 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka The ONLY Thing That Matters When Training For The Cape Town Marathon 4 4 The ONLY Thing That Matters When Training For The Cape Town Marathon full 61dfbfbd-7cdb-48e0-b5fb-389ae83f6406 https://share.transistor.fm/s/6980476d 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.

]]> 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.

]]> Sun, 27 Jul 2025 04:00:00 +0200 Coach Parry Coach Parry 1958 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka The Future of the Cape Town Marathon 3 3 The Future of the Cape Town Marathon full a76bb4e3-1c7f-47c6-bde1-dc7b72a3e498 https://share.transistor.fm/s/7fa88a22 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.

]]> 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.

]]> Sun, 20 Jul 2025 07:44:17 +0200 Coach Parry Coach Parry 1900 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.

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka 2025 Cape Town Marathon Training Starts NOW 2 2 2025 Cape Town Marathon Training Starts NOW full 3d0b6d9c-025b-449c-91f8-9bf2ceaf0987 https://share.transistor.fm/s/3494821d 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. 🏃‍♂️🏃‍♀️🔥

]]> 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. 🏃‍♂️🏃‍♀️🔥

]]> Sun, 13 Jul 2025 05:00:00 +0200 Coach Parry Coach Parry 1923 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. 🏃‍♂️🏃‍♀️🔥

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka BREAKING NEWS: The Cape Town Marathon Is Coming Your Way SOON 1 1 BREAKING NEWS: The Cape Town Marathon Is Coming Your Way SOON trailer 00a341a4-bfda-443a-9912-824b8b93c179 https://share.transistor.fm/s/cefa2698 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...

]]> 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...

]]> Wed, 09 Jul 2025 12:35:14 +0200 Coach Parry Coach Parry 34 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...

]]> Cape Town Marathon No Jamie Hattingh Ntutu Letseka