Advertise on podcast: The Two Oceans Half Marathon Podcast

Race week is here.And here’s what you need to hear… 👉 You’re not getting fitter this week. The work is done.Now it’s about protecting it. That means:✔️ Don’t test yourself✔️ Don’t cram in extra training✔️ Don’t try anything new✔️ Don’t overcomplicate your nutrition Instead, focus on what actually matters:✔️ Sleep✔️ Nutrition✔️ Hydration✔️ Reducing stress Because this week isn’t about gaining fitness…It’s about arriving at the start line ready to express it. And if you feel nervous?Good. That just means it matters. Trust your training.Stick to your plan.And go enjoy your race 💙

Pre-order Your Custom Pacing Band Here: https://shop.coachparry.com/ After 12+ weeks of training… this is the moment that matters most.The taper isn’t about doing more, it’s about unlocking the fitness you’ve already built. In this episode, we guide you through:  Turning training into performance  Letting go of panic and trusting your plan  Avoiding last-minute mistakes  Handling race-week nerves and taper blues  Getting to the start line healthy and confident You’ve earned this. Now let’s finish strong.

Pre-order Your Custom Pacing Band Here: https://shop.coachparry.com/ Three weeks out from race day, it’s time to get specific. In this episode, Jamie & Ntutu break down the Two Oceans Half Marathon route, highlight the key climbs that will shape your race, and explain how to pace the course smartly from start to finish.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

Grab your pacing chart here: Grab your pacing chart here: https://coachparry.com/two-oceans-pacing-bands The Two Oceans Half Marathon is just around the corner—only 3 weeks to go! This is your final big training week, and we’re here to guide you through it. In this episode of the Southern Cross Drive Podcast, we break down everything you need to focus on now to ensure you’re ready for race day. 🚀 What You’ll Learn in This Episode: ✅ The last big training week – what to focus on ✅ How to set a realistic goal time based on your training ✅ Why you shouldn’t cram missed training runs this close to race day ✅ How to avoid injury & stay healthy in the final weeks ✅ The importance of pacing and the Coach Parry pacing charts ✅ What to expect in the upcoming taper phase

🚀 4 Weeks to Two Oceans Half! How to Pace, Conquer Hills & Avoid Race-Day Mistakes 🏃‍♂️ We're in the final stretch before race day! In this episode, Coach Devlin Eyden breaks down: ✅ The biggest pacing mistakes to avoid (so you don’t blow up!) ✅ A step-by-step route breakdown—where to hold back & when to push ✅ The 3 toughest climbs (and how to tackle them smartly) ✅ Race-day prep: seeding, start waves & what to expect on the day ✅ Cape Town weather curveballs—how to adjust for heat, wind & rain 🎧 Hit play now and get race-ready!

Are you starting to feel the nerves with just five weeks to go until the Two Oceans Half Marathon? Don’t worry—you’re not alone! In this episode of the Southern Cross Drive Podcast, Shona and Devlin break down exactly what you need to focus on right now to make race day a success. 🎯 Here’s what we cover: - The Power of Recovery Weeks: Why cutting back your mileage and embracing recovery now can supercharge your performance later.- Pacing Strategy Secrets: How to use a time trial to predict your race pace—and why getting this wrong can ruin your day.- Nutrition Done Right: From pre-race breakfast timing to hydration hacks, we’ll help you avoid mid-race crashes.- Dealing with Niggles: Why addressing those small aches and pains now could save your race—and when to see a physio.- Why Your GPS Watch Lies: How to avoid the #1 pacing mistake runners make by relying on time and race markers instead of your watch’s distance readings. 🔥 BONUS: Coach Sean and Coach Dev will be at the Two Oceans Expo to help you fine-tune your race strategy, print custom pacing charts, and answer any last-minute questions. Hit play to get race-ready and avoid the most common mistakes runners make! 🎧📌 Save this episode for your next long run! 💪