Sam & Katie welcome their first official guest from Canberra — Dan Dreher. Dan has some seriously fast PBs, including 14:33 for 5k and 29:53 for 10k, all achieved off relatively low mileage and a relaxed, body-aware approach. He sees himself as a 5k/10k specialist, rarely running further than 21km, but with a strong emphasis on speed across his career. Dan shares his journey through Canberra’s running groups — from training under Gerard Ryan to now being part of Philo Saunders’ squad.
Training Weeks
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Katie is flying on the track, hitting some sharp 400m splits and building consistency.
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Sam continues to manage his shin with cross-training, including a 100km bike ride to round out his week.
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Dan had a quiet week while under the weather, but finished strong with a broken km session of 600m reps off 400m jogs.
Café Kit of the Week
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Goggles that actually keep water out
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SIS Gel
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Coles Baby Beetroots
Shoutouts & News
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Jared Clifford & Angus Hincksman
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Shellharbour Run this coming weekend
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Katie’s recap of the World Champs
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