The Run Cape Town Podcast

Race week is finally here for the Cape Town Marathon!In this final episode of the Run Cape Town podcast, we talk through everything runners should focus on in the last few days before race day, and, just as importantly, what you should avoid.We cover final race week training, why you should not try to “test” your fitness, how to manage sleep, hydration, and nutrition, what to think about if you are travelling to Cape Town, how to handle the expo without spending too much time on your feet, and what to keep in mind for race day pacing, weather, water stations and your GPS watch.

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/With two weeks to go until Cape Town Marathon, we break down what runners need to know about race day weather, gear choices, and how to taper properly. From throwaway layers and unpredictable Cape Town conditions to the science behind a taper, this episode will help you arrive fresh, confident, and ready to execute your race plan.

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/With three weeks to go before race day, this episode breaks down what really matters in your final stretch. Learn how to approach your longest run, why one bad session does not define your marathon, and how to avoid the common mistakes that can ruin your race before you even start. We also unpack pacing, recovery, and what to expect from the Cape Town Marathon route so you can stay calm, stay consistent, and arrive at the start line ready to perform.

Pre-order Your Custom Cape Town Marathon Pacing Band Here: https://shop.coachparry.com/A fresh PB, race day lessons, and smart marathon strategy. This episode covers Ntutu’s London Marathon experience plus expert advice on long runs, pacing, fueling, and setting the right target for the Cape Town Marathon.

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.

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

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 episode will help you arrive at the start line confident and ready.

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.

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.

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.