Sam and Katie catch up with Sam Sprowles 🎙️

Sam's only been running since early 2024 after taking on the March Charge fundraiser for Cancer Council following the loss of his father to cancer. What started as a goal of running 200km in a month quickly turned into something much bigger.

Since then he's run 18:21 for 5k at Husky Parkrun, 1:24:41 for the half marathon (including a 39:49 10k split), and is now building towards the Sydney Marathon with a sub-3-hour goal in sight. 🏃‍♂️

Working with coach Brady Nankervis, he's currently running around 80km per week and building towards 100km. Long runs have progressed to 28km with marathon pace efforts included, while race-day fueling is being dialled in with Pure gels, sodium targets and beachside bottle drops around Callala.

The journey hasn't been straightforward either. A torn ACL from a motorbike accident cost him the 2024 Sydney Marathon and required months off running. Through rehab, strength work and a shift from heel striking to a more mid-foot landing, he's been able to return stronger while managing ongoing knee issues.

Sam and Katie also recap their training weeks.

Sam battled illness throughout the week but still managed 79km, including an 18:55 win at Bega Parkrun and a 24km long run with 250m of climbing. With Sydney Harbour 10k approaching, the focus is now on getting healthy and back into consistent training.

Katie put together her biggest week since September with 52km, including a 5×800m + 5×400m track session and plenty of strength work. Pilates continues to play a big role in managing her knee while postponing meniscus surgery.

☕️ Café Kit of the Week – Nike AeroSwift Half Tights – Costco Compression Boots – EKO Bone-Conduction Bluetooth Sunglasses ($19 Big W special 😎)

📣 News & Shoutouts • Discussion around Zone 2 training and the importance of genuinely easy running • Sydney Marathon build-up and marathon pacing strategies • Michael Donald and William Hilston both complete Comrades Marathon in 10:35:02 • Debate around racing shoes, stability and marathon-day choices • Running with headphones in group runs — practical or social crime? 👀

A great chat with one of the South Coast's rapidly improving runners — from fundraising challenge to chasing a sub-3 marathon in little over a year. Plenty of lessons on patience, consistency and adapting when injuries threaten to derail the journey. 💪🏽🏅