This week is all about getting quicker over 10km — whether you’re chasing your first PB or want to sharpen up for 2026 goals. Matt breaks down the exact intervals, training blocks, and weekly structure he uses with beginner and advanced athletes, and Georgia helps translate the nerdy bits into plain English.

We also chat shoes, fuelling before short runs, and how many runs a week is actually enough to get better.

– Why Toby’s 9hr Ironman result was one of Matt’s proudest moments
– Georgia’s first week of triathlon sickness
– The real reason Matt doesn’t eat lollies
– 50 episodes and nearly 50K downloads: our Spotify Wrapped recap

– Is 3 runs/week enough to get faster?
– How many shoes should I rotate?
– Do I really need to eat before a short run?

This week, Matt takes you inside one of the toughest days of his life — a full race recap of the Kosci100, a brutal 100km ultra marathon through the Snowy Mountains. From throwing up on the climbs, to losing his vision at 95km, to stumbling across the line in 17 hours — this is what running 100km actually feels like.

He shares what went wrong, what held together, and the one decision that saved his race. Georgia asks all the questions and tries to figure out if Matt’s going to do it all again (spoiler: he is).

Also inside:

– Why Matt never got his cup of noodles

– The final 10km breakdown (literally)

– How Sam nailed crewing duties like a pro – A real look at what ultra running does to the body and brain

🎧 Listener Q&A:

– How to handle fatigue in your first 70.3 training block

– Tips for adjusting training during your period

– What to do (and not do) if you’re training while pregnant

This week, Matt's prepping for Kosci 100, Georgia’s officially in triathlon mode, and we dive deep into the mindset challenges of race week. From managing nerves and last-minute doubts to how a rogue gunshot mid-run almost derailed Matt’s training camp, it’s a raw, unfiltered look at the chaos before a big race.

We also unpack what Matt’s learned through ultra prep, why America’s trail scene is on another level, and how different athletes handle the mental load of taper week.

Also inside:
– Georgia’s early triathlon struggles + new coach vibes
– Matt's near-death experience (gunfire at Perisher)
– Packing tips, carb-loading, and why shopping in Jindy is a bad idea
– What to do when your breakfast backfires
– How influencers are reshaping endurance events

🎧 Listener Q&A:
– How do I know if heart rate training is working?
– What if I feel every niggle during taper?
– Can one week in Bali ruin my race?
– How do I fuel if everything makes me sick?
– What counts as a proper “peak week”?
– Should I run slow if my heart rate is in zone 1?