Sam is joined by returning co-host Karen Blay to chat with one of the Illawarra's fastest middle-distance runners, Tom March.

Tom opens up about his running journey—from discovering the sport as a nine-year-old through to becoming the 2024 NSW 1500m State Champion and running personal bests of 1:51 for 800m, 3:45 for 1500m, and 14:29 for 5km.

The conversation also dives into the reality of elite sport, as Tom shares the challenges of dealing with a long-term osteitis pubis injury, how he's adapted his training with cross-training, gym work and lactate testing, and why he believes he's fitter now on lower mileage than when he was running 170km weeks.

We also cover:

  • Tom's coaching journey and training philosophy
  • Lactate testing and threshold-based training
  • Managing injuries and avoiding common training mistakes
  • Bicarb supplementation—when it works and when it doesn't
  • Favourite running gear and injury management tools
  • Karen's Melbourne Marathon build and biggest training week of the year
  • Sam's Harbour 10 preparations
  • A classic Strava rant and the latest local running results

Whether you're chasing a PB, managing an injury, or just love hearing how elite athletes train, there's plenty to take away from this episode.

 

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