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).

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 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

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