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).

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

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

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

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

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

📢 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.

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