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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 now

Whether 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.

The Cape Town Marathon is back on the calendar for 2026, and Run Cape Town is back too!

Shona, Lindsey, and Ntutu kick off the new season with the golden thread that makes marathon success possible. 

They unpack why “hero weeks” derail progress, how to pace easy/long runs so you recover faster, why heart rate + feel beats pace ego, and how strength training can help you bounce back and finish strong.

Race week is here! In our series finale, Jamie and Coach Ntutu lock in your last-seven-days plan - taper do’s & don’ts, race-week nutrition, travel & expo survival (plus where to find the Coach Parry team at Café Extrablatt), and a weather-smart pacing strategy... so you arrive calm, fueled, and ready to celebrate your fitness on race day.

Two weeks to go until Cape Town Marathon! 🎉 In Episode 13 of the Run Cape Town podcast, Jamie is joined by coach Ntutu Letseka to dive deep into taper week(s)—what to cut, what to keep, how to avoid the taper blues, and how to lock in your race-day pacing strategy (including when to trust your watch vs the course markers). We also cover strength training adjustments, sleep and nutrition, getting to the start line healthy, and why a smart taper can be worth 2–5% performance gain on the day.

What you’ll learn
- Why tapering works (and how much time it can save you)
- Exactly how to structure a two-week taper (linear vs exponential drop)
- What changes (and what doesn’t): frequency, intensity, and long runs
- Strength training in taper: what to drop and when
- Sleep, nutrition, illness-avoidance, and alcohol in the final 14 days
- The taper blues: why you might feel sluggish… and why that’s normal
- GPS vs official markers: how to use pacing charts correctly
- Pacing strategy for Cape Town Marathon (incl. elevation-aware splits)

Three weeks to go until Cape Town Marathon! Jamie and Ntutu break down the final week of hard training before tapering begins, explain why “don’t test yourself now” is the golden rule, and share smart pacing strategies tailored to the Cape Town route. From early climbs, tricky descents, and weather factors to crossing the blue carpet at the stadium, this is your guide to racing strong and finishing proud.