The Weekly Wrap – 10/6/25
Your Weekly Dose of Running Highlights, Tips, and Motivation Brought to you by Coach Matty Abel
G’day and welcome
Thanks again for tuning in. I’m genuinely grateful that so many of you read this each week. My goal remains simple; help you train smarter, stay injury-free, and perform at your best.
Here’s what’s inside this week:
A big team update from across the country and beyond
A quick personal check-in from my TDS prep
June’s monthly focus: rebuilding your aerobic engine
A training tip grounded in science you can apply right now
This week’s supporter spotlight
Let’s dive in.
Team Highlights
Another huge week across the Academy, with some strong performances worth celebrating:
Keith ran a sharp 10K in WA, gaining momentum ahead of the Sydney Marathon.
Jimmy completed his first trail event; The Coastal Ascent 25K in Newcastle. A great stepping stone as he eyes the Kosciuszko 50 later this year.
Emily officially kicked off her Pacific Crest Trail thru-hike, a 4,265km journey from Mexico to Canada. Due to permit regulations, she’s starting at the midpoint in Chester, hiking north to Canada, then returning to complete the southern stretch later in the year. A massive challenge and a true adventure.
Meanwhile, several runners are taking some well-earned downtime post-UTA. A quick reminder; recovery isn’t just allowed, it’s essential. If you’re in an off-season window, lean into it. Run when you feel like it, mix things up, explore without structure, you’ll come back fresher and more motivated.
On the flip side, we’re welcoming in a wave of new clients preparing for major goals including Bondi to Manly, Sydney Marathon, Ultra Trail Kosciuszko, GPT 100, and international majors like Chicago, California, and New York. We’ve also got athletes building toward Leadville 100, UTMB, and the High Lonesome 100.
Big months ahead and the groundwork has already started.
Personal Highlights
We’re now 11 weeks out from TDS, and I’ve just wrapped up my biggest training week of the year.
I took full advantage of the King’s Birthday long weekend by heading northwest to Warrumbungle National Park. Saturday featured a 35km effort with terrain and elevation that closely mirrors the TDS profile, rocky, rugged, and relentless. Sunday followed with another 21km on similarly technical trails.
It was my heaviest week this year, not just in volume, but in vertical gain and cumulative fatigue. Strength work remained in play, and I added in a strength screen early in the week to identify any remaining gaps before the final prep blocks.
From here, the key is staying consistent, managing load intelligently, and knowing when to push vs. when to pull back. This week includes some cycling to support recovery and prep for another big training weekend, this time in the Blue Mountains.
Warrumbungles National Park - See me climbing at the bottom
June Focus: Week 2 - The Art of the Aerobic Base
June can be the mid-year reset you need, a window to slow things down, rebuild your aerobic engine, and set the tone for the second half of the year.
Last week, we reflected on what’s worked and what needs refining. This week, we go deep on one of the most critical (and most neglected) performance foundations: your aerobic base.
Why Your Aerobic Base Still Matters
It’s your engine. Speed, strength, and endurance are layered on top of it.
It improves running economy, lower heart rate at a given pace, faster recovery, and more efficient fat metabolism.
Without it, you’ll plateau. Many runners chase intensity too soon and stall their long-term development.
“Build the engine first. Sharpen it later.” – Adapted from Arthur Lydiard
How to Build a Strong Aerobic Base
Prioritise easy runs (Zone 2 or RPE 3–4) for 70–80% of weekly volume
Add strides or short hill sprints 1–2x/week to stay neuromuscularly sharp
Be patient, true base building takes 6–12+ weeks of low-intensity consistency
Action Step for the Week
Ask yourself:
Are 70–80% of my runs truly easy or am I drifting into moderate zones too often?
Do I have at least one long aerobic run (60+ mins) anchoring the week?
Am I including strides or sprints to maintain form and cadence?
If unsure, use the Talk Test: if you can’t speak comfortably in full sentences, you’re going too hard.
A strong base doesn’t feel fast, but it makes fast possible.
Tip of the Week: Use HRV to Train Smarter, Not Harder
Heart Rate Variability (HRV) is one of the most useful markers we have to gauge recovery and training readiness.
HRV reflects how your autonomic nervous system is handling stress—both physical and mental. Higher HRV usually means good recovery and adaptability. A sharp drop, especially over consecutive days, can be your body’s signal to slow down.
Here’s how to use it:
Trending low? Prioritise sleep, reduce load, and increase mobility work.
Trending high? You’re likely ready to absorb more training.
Look for trends, not one-off spikes. Patterns matter more than isolated readings.
“HRV doesn’t lie. The nervous system tells the truth before the body breaks.”
Use it as a guide, not gospel and you’ll stay ahead of fatigue while maximising adaptation.
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Client Spotlight: Hugh Vickers-Willis
1. What is your go-to nutrition for long runs?
I chop and change depending on how organised I am and the phase of training however I’m really vibing dried mango and mini pancakes (extra sweet with heaps of maple syrup) at the moment.
2. What is your favourite training session?
Can’t beat a really early morning long run in the hills with lots of elevation.
3. Which race are you currently training for, and what motivates you to run it?
UTA100 – I feel like I have learn’t so much about my body, nutrition and race strategy through my first four ultras (especially in the Kosci Miler last year) and I'm really excited to implement this during UTA - plus its a perfect window before welcoming child #2 into the mix in August.
Final Note
This week was all about coming back to basics, the kind that actually move the needle.
A strong aerobic base, data-informed training decisions, and smart recovery practices may not be the most glamorous topics but they are the backbone of consistent performance.
If you’re in a phase of building, this is your moment to double down on what works easy aerobic volume, movement quality, nutrition, and listening to your nervous system. These things compound. They make you durable. And they keep you in the game.
Until next week, train smart, recover well, and keep showing up.
Coach Matty Abel