Zacca and Matt chat about how their weeks have gone. Matt builds on his long run, adds a longer alteration session and 3min rep sandwich session into his week of 156km. Zacca gets rolling late in his Kenyan Fartlek, as well as cracks out the big 3 x 5km marathon specific session as he builds towards Melbourne Marathon. Some massive runs on the around the grounds segment by many international Run2PB members, hitting up the London Marathon and the Oklahoma City Memorial Marathon. Zacca and Matt al...
Oct 04, 2021•1 hr 3 min•Ep. 72
Zacca and Matt catch up about their weeks leading into Melbourne Marathon. Zacca continues with his strength phase and goes into detail about how he's targeting that, with a solid 5k/4k/3k/2k session and an 8/7/6/5min session. Matt has a crack at the 'Portsea Fartlek', where they then discuss one of Australia's most influential coaches, Percy Cerutty. Matt also knocks some time off his 3 lap progression run of Frankston Reservoir, then finishes off the week with a 32km long run. Plenty of Run2PB...
Sep 29, 2021•1 hr 5 min•Ep. 71
Matt and Zacca are up and about following the news of Melbourne Marathon Festival to go ahead on 11th and 12th of December. They are also wary, but keen to push ahead. They detail their weeks, Matt pushing his mid week session back a day to ensure more recovery from feeling a bit flat. Hits a fartlek on the track, followed by his second session of the week, a hill sandwich. Zacca keeps the momentum going by going with his first marathon specific workout that he’ll build on, 3 x 3km reps. He foll...
Sep 20, 2021•1 hr 16 min•Ep. 70
Zacca and Matt catch up about their post 5km TT weeks. Both decide it was a good opportunity to up the kilometers and get after some strength work. CR hunting season down on the Mornington Peninsula, so Matt incorporates some into his Tuesday workout. Then turns the clock back and reminisces about the old 3 lap progression of The Tan and hits a similar styled 3 lap progression run of Frankston Reservoir. Zacca pumps out a massive pickup run then gets the legs turning over in a 25min tempo to pum...
Sep 13, 2021•1 hr 21 min•Ep. 69
Zacca and Matt debrief about how their 5k TT’s went. Matt struggles through the week, getting the race like nerves, but manages to put a time on the board that he thought Zacca might be close to making. Only for Zacca to finish with the exact same time! Who would’ve thought! Zacca had a tough week also with a calf niggle popping up, but managed to put it together for his time trial. Zacca and Matt chat about a few of the result that came through for the Virtual Run2PB x TRC Yarraville 5k/10k TT....
Sep 07, 2021•58 min•Ep. 68
This week Zacca and Matt are joined by Run2PB coach Chris Armstrong. They all chat about how their weeks have gone. Matt hits the track to test out the Nike Dragonfly Spikes with some 400m reps. Zacca hits a couple of solid sessions, really turning a corner in the lead up to the Run2PB Virtual 5km Race, against Matt. Chris turns up the heat with a massive Westcott Fartlek. A couple of listener questions come through, that Zacca, Chris and Matt answer, on managing expectations and when to include...
Aug 30, 2021•1 hr 5 min•Ep. 67
Zacca and Matt take a deep dive into the 5km. They go through race plans, race day tips, mental preparation for that dreaded 4th km, Zacca's favourite stat and the benefits of the 5km. Matt nerds out as he answers a listener question on the benefits of 5km training, when the main goal is the marathon. Where he looks at some of the science behind the benefits. Zacca and Matt also discuss some general pillars of running. Matt details his week following his 10km time trial. Adjusting the week to up...
Aug 24, 2021•1 hr 1 min•Ep. 66
Matt details his week leading up to a 10km time trial. Matt and Zacca talk about the pros and cons of a time trial and Matt runs through how his went. Zacca rolls out another consistent week and gets rolling in a couple of sessions, as he focuses getting his 10km speed back. Following the influx of runners with the closure of many gyms during lockdown, a listener question comes in about what sort of sessions would be good for someone building for a half marathon. Matt and Zacca discuss the impor...
Aug 16, 2021•1 hr 7 min
Zacca and Matt are joined by Run2PB coach Chris Armstrong, to have an in depth discussion around the memorable moments that were produced during some of the Track and Road races at the 2020 Tokyo Olympics. Straight from the highlights reel, they discuss everything from the incredible performances by the Australian marathoners, all the way down to Peter Bol inspiring a nation. They also discuss where to from here for athletics and how do we capitalise on such an amazing spectacle when looking at ...
Aug 09, 2021•1 hr 15 min•Ep. 64
Zacca and Matt have a discussion about some of the amazing performances they've seen at the Olympics so far and what they are looking forward to seeing. They also discuss some of the original documented training techniques and diet from the early 1800 distance runners and how that has progressed over time by going into their own weeks. Zacca gets the wheels moving with a fartlek and 20min tempo set, whilst Matt hits some hill reps and joins a couple of training partners, Ben and Run2PB coach Kar...
Aug 03, 2021•50 min•Ep. 63
Zacca and Matt catch up on how their weeks have gone. Zacca has to adjust his week around his second Pfizer jab, but still knocks out a solid session and long run. Matt adds some mileage to his week and hits a couple of ok sessions. Zacca and Matt are joined by runcreature founder Myles Gough to chat about the middle and long distance Australian team! Giving their tips on how they think they might go, along with covering the stories that lay within each race. Just 2 weeks out from his Tokyo Olym...
Jul 26, 2021•1 hr 55 min•Ep. 62
Zacca and Matt catch up about their rollercoaster weeks, both hitting the same sessions as they head towards (hopefully!), Albert Park 10km. They discuss getting into some faster work, with 6 x 1km, Matt aiming to hold to the Bill Bowerman ‘finish exhilarated not exhausted’ motto. After discussions with Brady Threlfall, their second session for the week turns up the heat with 4 x 6min (w/ 90sec surge at the end of each rep), with 2min jog recovery. Listen in for some wisdom, as Zacca discusses w...
Jul 19, 2021•54 min•Ep. 61
Matt is joined this week by Run2PB coach Jack Davies as a guest co-host, as Zacca takes a well-earned break, especially after lots of yelling following the European Cup Soccer Final. Jack discusses how his training has been going over the last couple of months. Focussing on a steady build back up and incorporating specific strength work and cross training to support his running. We also hear how Jack attacked the Athletics Victoria Cruden Farm 12km XC race and managed to sneak into the Division ...
Jul 12, 2021•1 hr 6 min
Zacca is joined by Run2PB coach Chris Armstrong as a guest co host as Matt takes a well earned break away. Zac and Chris discuss how the Run2PB community has dealt with the cancellation with the Gold Coast Marathon, we hear about Zac turning his taper into a parkrun hit out against Matt, where they duked it out at the Marriott Waters Park Run in Cranbourne, Victoria. They were also joined by fellow Run2PB coaches Gemma Maini and Karinna Fyfe, as they took a clean sweep of the top 4 places. Chris...
Jul 06, 2021•1 hr 13 min•Ep. 59
Zacca and Matt catch up to discuss how their prep is going for the Gold Coast Marathon festival. Zacca gets the paces down in Fartlek, then dials into MP for his second workout of the week. Matt gets into some faster work too with a 3 x 2km and 5 x 1min on/off. Then hits a split 25min tempo. They discuss how a few last minute tips too. ***episode recorded before announcement made to cancel GC Marathon event. We hope everyone is doing well though and we are super bummed we won’t be up there to me...
Jun 29, 2021•33 min
Recorded live, Zacca and Brady chatting all things Gold Coast marathon. Giving tips and tricks for all runners, everything from chatting about race plans, specific course details and how to work through certain sections. Zacca and Matt chat about some big results from Run2PB members over the weekend, with Shepparton Time Trials lead by Run2PB coach Chris Armstrong and Sri Chinmoy Albert Park races going ahead. Run Culture head coach Dane Verwey jumps on to chat about how he’s tracking two weeks ...
Jun 21, 2021•1 hr 28 min•Ep. 57
Business end leading into the Gold Coast marathon, Zacca shares how he worked his way through the week. Including a solid 3 x 7k session and what sort of nutrition plan he has in store for the marathon. Matt jumps into some faster work in the lead up to the Gold Coast Half Marathon, rolling out 2 sets of mile, 800, 800 and then joins in on some pacing duties as the Peninsula turns on some time trials. Zacca and Matt discuss the 2021 Launceston Running Festival, Running Rookies initiative. Where ...
Jun 17, 2021•51 min•Ep. 56
Zacca and Matt catch up on how their weeks have gone. Matt lifts the intensity by rolling out 6 x 1km reps, then meets up with Dane Verwey for a half marathon paced session with 3 x 3km and mixes it up with some surges. Zacca pushes out his biggest mileage week ever! Amongst it he spices things up with a 3k at MP / Mona Fartlek / 6k at MP. Along with a solid alteration session of 26k worth of 1k ON / 1k OFF. To round out a 168k week. Run2PB athlete Tom James jumps on to chat about his lead up to...
Jun 10, 2021•47 min•Ep. 55
On this weeks ep, Matt and Zacca catch up about how they are going in the 7 day lockdown. Matt goes through how his sessions have gone in the lead up to the Gold Coast Half Marathon, working his way through a tempo/hills/tempo session and a solo long run attacking some hills. Whilst Zacca goes in depth discussing his marathon specific workout, 30min pickup at the back end of his long run. Trialing race day kit (including ON run2pb singlet and his first steps in the alphaflys) as well as Maurten ...
Jun 01, 2021•1 hr 6 min•Ep. 54
Zacca and Matt chat about one of the most brutal cross country courses on the Athsvic calendar, Lardner Park. Zacca goes through his week leading up to the big race, taking it as an opportunity to have a down week. He loses count of his reps in his 4 x 4km session, but still finishes excited with how it felt. On the back of losing count, Zacca nearly loses his show in the mud pits of Lardner Park, but comes away from it with a strong hit out. Matt heads down to the gravel roads of Devilbend for ...
May 25, 2021•56 min•Ep. 53
Matt continues his build back up, discussing how he’s now added a couple of sessions into the week and steadily got the long run out. As well as jumping on the bike to help pace Gemma and Karinna on their kick down at the back of their long run. Matt also delves into his week of heart tests, including an echo stress test. Zacca knocks out another big week in prep for the Gold Coast marathon. He gets a solid 6 x 2km rep and 40min tempo amongst his 140+km week. Following a big weekend of races, Za...
May 18, 2021•1 hr 13 min•Ep. 52
Zacca discusses his week, one of the biggest he's done for a very long time. Hitting a big session in the middle with 5km at marathon pace, 4 x 5min, 5km at marathon pace. Matt chats about changing his Gold Coast marathon to a half marathon, as he steadily builds back up and is enjoying the process of that feeling of getting fitter. Run2PB coach and shoe dog, Sammy Mclean jumps on for an update on how he and his athletes are going. Chatting about a couple of niggles he's had to work through, how...
May 10, 2021•1 hr 4 min
Zacca ups the mileage this week and incorporates a marathon specific session of 3 x 5km (1km float), along with having a crack at the first round of the Athletics Victoria XCR at Jells Park. Matt makes a last minute decision to do his long run at the Mornington Running Festival half marathon and enjoys the buzz from the event, watching some of his athletes race along with others from Run2PB and The Ninch Crew. Zacca and Matt catch up on what was a massive weekend of results from lots of Run2PB a...
May 03, 2021•53 min•Ep. 50
With Zacca’s Gold Coast Marathon prep in full swing, this week he dials it back with a planned down week. Zacca and Matt chat about how it went, with Zacca still getting a quality 20min fartlek, a parkrun with his fellow Melbourne University athletes and a solid 2 hour long run. Matt chats about how his recovery is going and tests how his feeling over the Hastings Foreshore parkrun. They also discuss a couple of big results from some Run2PB athletes. Run2PB coach and podiatrist at Fitzpod, Sophi...
Apr 26, 2021•1 hr 2 min•Ep. 49
Zacca and Matt catch up on a huge result from our very own Run2pb junior development recipient Kiara Flavel. Who in her under 17 age group, placed 1st in the 800m and 4th in the 1500m at the recent national track and field championships in Sydney. They discuss what an amazing result for Kiara and her coach Brendan Dixon. Run culture founder and gun physiotherapist Dane Verwey drops in for a chat, less than a week before he takes to the start line of the Athletics Australia elite marathon. Dane g...
Apr 19, 2021•1 hr 5 min
Zacca and Matt catch up on what's probably the biggest week in Zacca's life as well as Matt detailing how his post Hobart Half stay in Tasmania went. Run2PB coach and Canberra Half Marathon winner Brady Threlfall jumps on to discuss how not only his, but other Run2PB athletes went over the weekend across numerous races, along with recapping his own race. Run Creature founder and Canberra Marathon winner Myles Gough also joins Matt and Zacca to chat about how his race went. Myles discusses how it...
Apr 13, 2021•1 hr 22 min
Zacca is joined by Run2PB Coach and Stawell Gift Mile Winner, Jack Davies who steps in to replace Matt as co host for this week, whilst matt takes a well earned break down in tassie after racing in the Easter Marathon Festival. Zac and Jack relieve the glory days of a Stawell Victory and discuss how exciting it is to have some of Australia’s best distance runners lining up in this iconic event in Australian Sport, that does raise the profile of running through its mass media coverage. Jack discu...
Apr 05, 2021•1 hr 9 min•Ep. 46
Zacca and Matt catch up on how their past couple of weeks have been. Matt goes through some of his specific sessions in the lead up to next weeks Hobart Half Marathon. Hitting a morning hills and tempo session to practice running hard, to replicate the early race start. Along with a long warm up into 5 x 1km alterations sessions and 3 x 2km reps into 6 x 400m session. Zacca goes through the sessions included in his biggest mileage week for years, including 3 x 3km session and 30min tempo. Zacca ...
Mar 29, 2021•1 hr 31 min•Ep. 45
Zacca and Matt give a run down of some big results that have come through in the last couple of weeks, in their around the grounds segment. Run Culture coach, Run Therapy physiotherapist, host of the Run Culture podcast, 2.22 marathoner, training partner and great mate of Zacca and Matt, Dane Verwey jumps on for a chat about how he's tracking for the upcoming Athletics Australia Elite Marathon. Dane goes into detail about how his training has been going, what his plans are and how he'll go about...
Mar 22, 2021•57 min•Ep. 44
In this weeks episode, Zacca and Matt catch up about their weeks. Matt talks about getting a cold, taking it easy, before hitting a half marathon specific session of 3 x 10min and rolls a group long run around Red Hill. Zacca progresses his training with a solid 4 x 2km session, 70min pickup run then jumps in on his Sunday run to pace one of his athletes, Will, over a 10km time trial. Zacca and Matt also chat about the Richmond Harriers Tiger 5. Held on a cracking Thursday night, with plenty of ...
Mar 15, 2021•1 hr 31 min•Ep. 43
