Pre-order Your Custom Pacing Band Here: https://shop.coachparry.com/

They cover what to expect at the start, how batch seeding works, why this is not a race to run by even pace, and how to adjust your effort on the climbs, flats, and downhills. They also explain how Coach Parry's pacing charts work and why using official route markers matters more than relying on your GPS watch alone.

Whether you’re chasing a PB, aiming to break a milestone, or just want to enjoy your best Two Oceans experience, this episode will help you head into race day with a clear plan.

4 weeks to go… and things are getting real 👀

We’ve got some exciting updates to share 👏 but more importantly, this is a crucial point in your training.

In this episode, we break down how to approach your final long run, what to do if illness or injury has disrupted your training, and how to adjust without panicking.

Because here’s the truth: perfection isn’t the goal, showing up ready is.

If you’ve missed sessions, feel a niggle coming on, or you’re unsure how to finish strong… this episode will guide you through it. 🎯

You might think a recovery week means easing off… but it could be the secret to your best race yet. In this episode, Jamie and Ntutu unpack why doing less at the right time matters more than pushing harder, plus the race-day gear mistakes that can ruin your run before the start line.

Six weeks. One goal. Two Oceans Half Marathon is getting real! The difference between a strong finish and a painful blow-up often comes down to one thing: pacing.

In this episode of the Southern Cross Podcast, Jamie and Ntutu break down how to pick a realistic goal time, build a smart pacing strategy, and avoid the classic mistake that ruins half marathons: “banking time” early.

You’ll learn:
- What half-marathon effort should actually feel like (the “comfortably hard” sweet spot)
- How to pace for a negative split (finish faster than you start)
- Why conditions (heat, wind, hills, crowds) should change your pace, but not your effort
- A simple way to chunk the race so 21.1km feels manageable
- How 5K/10K times + time trials can help you set a goal you can truly execute

Seven weeks to the Two Oceans Half Marathon and the biggest mistakes are about to cost runners minutes. Jamie and Ntutu break down how to pace long runs properly, dial in gels and hydration without GI drama, and handle chaotic water stations without bleeding time. If you want to finish strong and race smart, this is your playbook.

We’re 8 weeks out from the Two Oceans 21K, and the biggest performance boost right now isn’t more mileage… 

In this episode, Jamie & Ntutu break down why recovery is where adaptation actually happens, how to structure easy runs and rest days, the fueling rules (including the 90-minute guideline), the power of sleep, and whether you should trust your watch’s recovery metrics.

If you want to arrive at the Two Oceans 21K start line fresh, strong, and ready to race...  this one’s essential listening.

With 9 weeks to go until the Two Oceans Half 2026, Jamie and Coach Ntutu break down exactly where you should be, what matters most right now, and the simple pillars that will determine your race-day success. 

Subscribe to the Cape Town Marathon Podcast here: https://runcapetownpodcast.transistor.fm/subscribe

Pre-order your pacing chart before the expo – they’re waterproof, race-proof, and game-changers! Grab yours here: https://coachparry.com/two-oceans-pacing-bands 

It’s race week! Whether you’re feeling excited or on edge, this episode has everything you need to cruise through the final stretch. Devlin and Shona are here to guide you through tapering tweaks, packing must-haves, travel tips, expo hacks, nutrition do’s and don’ts, and what to avoid in the final days before the Two Oceans Half. 
From phantom pains to pacing bands — this one’s jam-packed. Hit play, calm the nerves, and get ready to crush race day. 

Pre-order your pacing chart before the expo – they’re waterproof, race-proof, and game-changers! Grab yours here: https://coachparry.com/two-oceans-pacing-bands

Welcome back to the Southern Cross Podcast – your go-to source for everything Two Oceans Half Marathon! 🏃‍♂️🏃‍♀️

With just 2 weeks to go, Devlin and Shona dive deep into everything you need to know for your final build-up. In this episode, we cover:

✅ The importance of tapering and how to do it right
✅ Why “when in doubt, leave it out” is your new mantra
✅ How to avoid illness and injury before race day
✅ The best nutrition, sleep and hydration tips for peak performance
✅ How to use our pacing bands effectively (and why time > pace on race day!)
✅ What to plan now – from seconding support to gear checklists