Marnie, Wayne and Irwin are back as they tick off another month towards Two Oceans and Comrades 2024.

Marnie speak about how she has really started to incorporate hills into her training and her body has reacted well.

Wayne has had another great month and reacted well coming off the 100km. He speaks about his plans to head to camp next month which was a positive experience last year.

Irwin in in the Taper a week out from two oceans.

The panel then also discuss some nutrition - general, long run and also race specific nutrition.