The Weekly Wrap – 14/4/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
G’day and welcome to another edition of the Weekly Wrap.
Big thanks to everyone who keeps reading, sharing, and sending feedback, it means a lot knowing this is helping so many runners each week.
It was a great week of training and racing. A mix of rain and cooler temps here in Sydney made for more comfortable running conditions, unless you were out Saturday when things turned humid fast.
From backyard ultras to half marathons and even an international marathon, there was plenty of action over the weekend. Loads to celebrate and dig into, so let’s get into it.
Quick note: I’ll be off-grid next week, so no Weekly Wrap next Monday.
Personal Highlights
Big week personally, we’ve just ticked over 20 weeks until TDS, which is part of the UTMB series: It’s 140km mountain ultra with around 9,000m of elevation gain and starting at 11:50 p.m. the Monday before UTMB. Distance, elevation, and the overnight start will each bring their own challenges which is making me both excited and nervous.
Last week’s focus: building volume and time-on-feet. I clocked 10+ hours of total training through strength work, running, and a solid amount of cycling to reduce impact while still building endurance.
Weekly totals:
128km cycling
60km running (elevation focus in most session)
One big shift lately has been increasing total weekly training time from 7 to over 10 hours. That meant more emphasis on nutrition and recovery, especially making sure I’m sleeping at least 7 hours a night to support adaptation.
Over the next four weeks, I’ll continue focusing on vertical gain and strength endurance as I get specific for TDS.
Also, 7-days zero coffee which for me, has made a huge impact on how I am feeling day to day. Better consistent energy throughout the day, drinking more water, less anxiety and training more to how I am feeling. I did this before the Sydney Marathon last year for 3-months and it had a profound impact on me.
This week, I’m off to New Zealand for a multi-day fast-packing mission, planning to summit a few peaks along the way. I’ll be completely off-grid, which I’m really looking forward to.
Team Highlights
A fantastic weekend of racing and strong momentum across the team!
Chloe, Jen, and Rachelle took on the Nike After Dark Half Marathon on Saturday, an evening race that always brings a unique challenge and atmosphere. Solid efforts all round.
Alexander Coleman and Lachie both lined up for the Sydney Backyard Ultra, each making it through 16 yards, just over 100km.
For Alex, this was a key simulation ahead of his Snowden 24-Hour event later this year.
Lachie had a minor ITB flare-up and made the smart call to pull the pin at 100km to stay on track for other races later in the year.
Hayley crossed the globe to run the Paris Marathon on Sunday, a major tick off the marathon bucket list.
In the nation’s capital, Brett, Sam, and Lee lined up for the Canberra Marathon and Canberra Half Marathon, putting together strong performances across the board.
Outside of racing, we had some great consistency across the Academy.
Shoutout to Chloe, Ellie, Justin, Cameron, Christopher, Lauren, Rachel, Mitchell, and Hugh, to name just a few, for nailing every session last week. The consistency you’re showing week after week is where the real gains are made.
April Focus: Strength Training for Peak Performance
This month, we’re focusing on building the kind of strength that supports sustainable performance, durability, control, and power that holds up across every terrain and training block.
Week 3 - Strength for Uphill & Downhill Running
Last week, we worked on injury resilience, identifying and bulletproofing weak links through foot, ankle, hip, and core stability work. These smaller muscles are critical for holding form under fatigue and avoiding common overuse issues. This week, we’re shifting that strength focus to a specific demand that hits every runner…hills.
Whether you’re racing road or trail, the ability to climb efficiently and descend under control is key to staying strong across race day.
Why this matters:
Uphill running demands power, especially from the glutes, hamstrings, and calves. If you lack that, your form breaks down and you fatigue quickly.
Downhill running loads the quads eccentrically, absorbing force while lengthening, which is where DOMS and breakdown happen if unprepared.
Trail runners: need both sustained climbing strength and technical descent control.
Road runners: benefit from hill strength to build power and running economy, even if the race is flat.
Key Exercises to Add:
Step-Downs (Eccentric Focus) – 3x6/leg (slow 3–4 sec lower)
Heel-Elevated Split Squats – 3x8/side (targets quads + climbing mechanics)
Standing Calf Raises (Straight + Bent Knee) – 3x12 each
Band-Resisted Broad Jumps or Hill Sprints – 3–5 explosive reps
Controlled Downhill Repeats – Optional run session: 4–6 x 30–60 sec controlled descents (mid-week or weekend)
Action Step:
Pick 2-3 of the above exercises and plug them into your strength session this week. Then reflect:
Are you currently doing any eccentric work to prep your quads for descents?
Do you feel powerful on hills, or just grind through them?
Plan one run this week that includes purposeful uphill and downhill segments, not just for fitness, but to practice strength application in the field.
New to this type of training? Ease in. Start with one set per exercise and reduce run volume around hill sessions to manage soreness and fatigue. Adaptation comes with consistency, not overload.
The goal isn’t to add more, it’s to train smarter for the terrain you’ll face. Strength training is only useful if it shows up where it counts: out on the course.
Prompt of the Week: “Mental Toughness: Can You Handle the Grind?”
Physical training is only half the story. Mental strength is what keeps you going when your legs say stop.
Can you hold pace when it gets uncomfortable?
Do you lean into fatigue or ease off?
What’s your self-talk like in the second half of a session?
This week, take on one hard session with intent. Hold form. Stay focused. Build your mental game.
Tip of the Week: Train Your Gut for Race Day
Your stomach needs just as much training as your legs, especially if you want to avoid GI issues on race day.
If gels, chews, or carb drinks upset your stomach, don’t ditch them, train with them. Start by gradually increasing your carb intake during long runs (e.g. 30g/hour, then build to 60–90g/hour). This helps your gut adapt and improves absorption efficiency.
Test different products, timings, and combos in training, not in races. And don’t overlook hydration, fluids support digestion and can reduce the risk of gut distress.
Fuel is a skill. The more you practice, the smoother race day will go.
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COMING SOON: RUN STRONG
After years of coaching runners 1:1, I’ve finally put everything into an easy-to-follow 8-week strength training program built specifically for runners, whether you’re chasing road PBs, tackling mountain ultras, or just want to run pain-free for longer.
It’s called Run Strong, and it launches May 1st.
But as a subscriber, you’ll get early access + a pre-sale bonus.
Pre-order now and get:
Total value $99
$10 off the launch price ($49 → $39)
A bonus 4-day Mobility Program
First access before public release
This is your foundation for stronger, more durable running, without guesswork.
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using code: RUNSTRONG before April 25th
E-book will be emailed before May 1st
Client Spotlight: Hayley Mills
1. What is your go-to nutrition for long runs?
A big bowl of pasta the night before is always a must, and I like to have three litres of water the day before to make sure I am well hydrated.
The morning of a long run, I have been loving having hot cross buns and an electrolyte.
I must admit though, my actual on-run nutrition is shocking, and it is an area that Matty and I have been working on. I cannot stomach gels so I have been having custard pouches. I have 500ml of electrolytes every hour or so and a cheeky coke no sugar is always a saviour when it is super hot on those days where you are running for hours on end!
2. What is your favourite training session?
I am surprised to say this, but I love Tuesday and Thursday strength sessions, followed by long runs. I have noticed that if I miss a strength session, then I do not perform as well in the long run! Strength is key!!
3. Which race are you currently training for, and what motivates you to run it?
I am doing Paris Marathon 2025!!! I have never done a marathon before (although have done an ultra-marathon!) and wanted to see how I would perform in a speedier environment – with Matty’s coaching I am very confident I am going to perform well!
Final Note
As we wrap up another big week, remember: training isn’t just about numbers, it’s about building the kind of strength and resilience that shows up when it counts.
Whether you’re chasing a PB, prepping for ultras, or getting consistent with your weekly runs, stay focused on what matters: quality over quantity, smart progress, and backing yourself day after day.
I’ll be off-grid next week, hopefully deep in the NZ backcountry, putting these same principles to work, time on feet, elevation in the legs, and keeping the engine building. If you’re feeling stuck or stagnant, mix it up. Head to the hills. Shift your focus. Get uncomfortable in a good way.
Appreciate you being part of this community. Keep showing up.
Train smart. Run strong. See you in two weeks.
Cheers,
Coach Matty Abel