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PODCAST

The Run Cape Town Podcast

This is the Coach Parry podcast for the Cape Town Marathon hosted by Shona Hendricks, Lindsey Parry and Ntutu Letseka.

sports running

All Episodes

37:15

The Biggest Cape Town Marathon Mistake (6 Weeks Out)

The Run Cape Town Podcast ·

2026/04/12

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

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39:58

Cape Town Marathon Prep: Biggest Mistakes Right Now

The Run Cape Town Podcast ·

2026/04/05

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 nowWhether you're chasing a PB or just want to finish strong, this

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35:33

The Exact Way to Train & Fuel Without Burning Out

The Run Cape Town Podcast ·

2026/03/29

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

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43:48

The Cape Town Marathon Recovery Warning You Need to Hear

The Run Cape Town Podcast ·

2026/03/22

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.

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40:05

The Long Run Secret Every Cape Town Marathon Runner...

The Run Cape Town Podcast ·

2026/03/15

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.

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46:20

Run Cape Town 2026: The Golden Thread (and How to...

The Run Cape Town Podcast ·

2026/03/08

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

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41:59

How to Feel Fast, Fresh & Ready on Race Day

The Run Cape Town Podcast ·

2025/10/12

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

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39:15

Peak on Race Day: Proven Cape Town Taper & Pacing Tips

The Run Cape Town Podcast ·

2025/10/05

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

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34:44

3 Weeks to Cape Town: Your Final Training & Pacing Guide

The Run Cape Town Podcast ·

2025/09/28

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

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29:45

Cape Town Pace Band: Critical For Race Day Success

The Run Cape Town Podcast ·

2025/09/21

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

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33:26

Recovery Week Mistakes CTM Runners Keep Making

The Run Cape Town Podcast ·

2025/09/14

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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

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36:57

Six Weeks to Go: Seeding 101, Race Calendar Tweaks &...

The Run Cape Town Podcast ·

2025/09/07

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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.

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32:24

The Cape Town Marathon Pacing Mistake That Could Cost...

The Run Cape Town Podcast ·

2025/08/31

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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.

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30:54

Why Most Runners FAIL Their Marathon Nutrition (Don’t...

The Run Cape Town Podcast ·

2025/08/24

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/📢 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/subscribeEight 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

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39:00

Why This Week Could Change Your Cape Town Marathon

The Run Cape Town Podcast ·

2025/08/17

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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

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38:30

Training for Cape Town? If you ignore this your will...

The Run Cape Town Podcast ·

2025/08/10

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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?”

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36:49

The Long Run SECRET for the Cape Town Marathon

The Run Cape Town Podcast ·

2025/08/03

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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

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32:38

The ONLY Thing That Matters When Training For The...

The Run Cape Town Podcast ·

2025/07/27

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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

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31:40

The Future of the Cape Town Marathon

The Run Cape Town Podcast ·

2025/07/20

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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.

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32:03

2025 Cape Town Marathon Training Starts NOW

The Run Cape Town Podcast ·

2025/07/13

Grab your Cape Town Marathon Training Plan here: https://coachparry.com/2025-cape-town-marathon-training-plans/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

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21 results

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