Sam chats with Jarrod Boyd and Greg ‘Frosty’ Frost as both line up for Ballarat in five weeks.

Jarrod makes his first appearance on the podcast, bringing some serious credentials with PBs of 16:44 (5k), 33:38 (10k) and 1:16 (half). Coming from a high-level rugby background, Jarrod transitioned into triathlon and reached peak fitness around 2017. After stepping away from running during COVID while starting a family, he returned in 2024 and ran 3:04 at the Gold Coast Marathon off just six months of training. Now, with a full block behind him and support from JT Running, he’s targeting well under 3 hours at Ballarat.

Frosty returns fresh off a huge run at Valencia, clocking 2:28 for the marathon and shaving 40 seconds off his PB. He’ll be stepping down to the half at Ballarat, chasing another personal best.

Training weeks Frosty talks through a typical 130km week across seven runs, including broken kilometre reps on the track Tuesday and a 35-minute progression on Friday with Myles, working down from 3:30 to 3:10 pace.

Jarrod shares a key marathon session of 3 x 5km after 17km easy, hitting 4:12, 4:08 and 4:04, showing strong progression deep into the run. Despite a lighter week due to work travel, he still put together a solid set of workouts including a Saturday progression.

Sam reflects on the challenge of balancing training with a newborn but still gets the work done, including 26km midweek with 10 x 1k on 1k off averaging 4:11/km across 20k, and a 28km long run featuring 5k, 3k and 3k efforts around 4:10 pace in tough heat.

Café Kit of the Week Mileage Mate Asics Superblast 2 Asics Superblast 3

Shoutouts & News Jarrod gives a shoutout to his old Wollongong training group Project M. JT Running are launching a new recreational session every Thursday morning at Bulli Beach (6am), giving runners an entry point into structured training with James Tunbridge and Charl Jansen Van Rensburg.

Sam & Katie catch up after a couple of weeks off while Sam welcomes his daughter Elena into the world 👶

Katie shares an update on her injury and the expected timeline for surgery. In the meantime she’s making the most of the situation by getting fully set up on Zwift and learning the ropes with the full home setup.

Sam talks about the early days of balancing newborn life with marathon training, and how the two are already starting to influence each other. Despite the sleep disruption, he jumps straight back into a big training week with 102km, including:

• 8 × 800m session

• 6 × 6 minutes threshold work

• 35km long run workout on Sunday

☕ Café Kit of the Week

• Devanti Ice Maker

• Bike Shorts from Lokamo

Looking ahead, the podcast will begin interviewing athletes preparing for the upcoming Ballarat Marathon over the next few weeks.

Sam catches up with Luke Hince, 12 months after he was last on the podcast — and for the same reason. Luke takes out the NSW 5000m Championships in 14:00, agonisingly close to cracking sub-14.

They kick things off by discussing Luke’s strong run of form, including his impressive 29:03 over 10,000m at the Melbourne Track Classic (part of the Athletics Grand Prix Series) last year.

Luke recaps his taper week leading into the race and the atmosphere of an exciting night of racing. After a slow opening lap, Luke made the call to take it from the front, turning the race into a largely solo effort. While he was initially gutted to see 14:00 flash up on the clock, that quickly shifted to excitement when his training partner and Run Havoc teammate secured second place in 14:23.

In the B race, the rest of the Hince stable delivered strong performances:

• Nathaniel Brisbane broke 15 minutes for the first time, running 14:54
• Harm Schaap placed second in 14:43

Sam also recaps his own week — 83km all up — featuring:

• 3km hard in 10:27 at the crit track on a windy morning
• 6 x 500m
• A big 32km long run with 2 x 10km efforts sandwiched in

Café Kit of the Month

Luke gives his latest gear and fuel reviews:

• Saucony Triumph 23
• On Running Winter Vest
• Rhise Hot Chocolate

Luke lines up at Box Hill Athletics Track this Thursday night for another crack at sub-14 — this time in a pack. Keep your eyes peeled!