This week, Sam, Mitch, and Katie catch up with Harm Schaap, who boasts some blistering PBs, including 3:51 for 1500m, 8:38 for 3000m, 14:58 for 5000m, and 31:12 for 10K. These times were set a few years ago, and Harm shares his long training journey with Hince’s Horses, moving from Mollymook to Wollongong for university. He recently ran a very minor PB for 1500m—less than a second faster—but it was a confidence booster, and he feels his current PBs are under threat this year after consistent training. He also takes us through some fiery training sessions with Luke Hince, a must-listen segment for any running enthusiast.

Training Updates:

• Mitch has been putting together some impressive sessions but senses an illness coming on, making the wise call to dial things back for a 95 km down week.

• Katie shifts the balance back toward running over Hyrox this week, logging 110 km and racing the Beaton Park 5K on Thursday night, while still keeping a Hyrox workout in the mix on Saturday.

• Harm recaps a solid week of training with plenty of speed work but takes a few days off to manage some hamstring issues.

• Sam continues stacking JT Running sessions, hitting 6 x 3 minutes at 3:25 pace on the track and grinding through a tough threshold workout on Friday, followed by a hilly long run with Katie at Stanwell Park.

Café Kit of the Week:

• On Running Hat

• Oasis Running Kit (Custom WTC)

• ParrotPal Food Tracker (An AI-driven alternative to MyFitnessPal)

• Aldi Cupping Device

Round-the-Club Shoutouts:

• William Wei – Kembla Joggers

• Elijah Hurley – Kembla Joggers

• Luke Hince – Wollongong Track Club

• Jemma Wilson – Moruya Tri