Pre-Order your Cape Town pace band by clicking here.

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)

Pre-Order your Cape Town pace band by clicking here.

Pre-Order your pace band here: http://shop.coachparry.com

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).