Sam & Katie welcome their first official guest from Canberra — Dan Dreher. Dan has some seriously fast PBs, including 14:33 for 5k and 29:53 for 10k, all achieved off relatively low mileage and a relaxed, body-aware approach. He sees himself as a 5k/10k specialist, rarely running further than 21km, but with a strong emphasis on speed across his career. Dan shares his journey through Canberra’s running groups — from training under Gerard Ryan to now being part of Philo Saunders’ squad.

Training Weeks

Katie is flying on the track, hitting some sharp 400m splits and building consistency.

Sam continues to manage his shin with cross-training, including a 100km bike ride to round out his week.

Dan had a quiet week while under the weather, but finished strong with a broken km session of 600m reps off 400m jogs.

Café Kit of the Week

Goggles that actually keep water out

SIS Gel

Coles Baby Beetroots

Shoutouts & News

Jared Clifford & Angus Hincksman

Shellharbour Run this coming weekend

Katie’s recap of the World Champs