The Weekly Wrap – 16/6/25
Your Weekly Dose of Running Highlights, Tips, and Motivation Brought to you by Coach Matty Abel
G’day and welcome
Thanks again for being here. I hope your training’s tracking well.
Each week I’ve been hearing from more of you who find value in the Weekly Wrap and I just want to say thanks. It’s great to know it’s helping, and even better to see it growing week by week.
In this edition:
Global team highlights, including races, challenges, and trail adventures
A personal update at the 10-week mark to TDS
Our June focus: strength and speed, and how to apply both without derailing base work
A quick training tip that could immediately improve your trail running efficiency
This week’s supporter: Pace Athletic
Let’s dive in.
Team Highlights
It was a big weekend across the Academy with impressive efforts both here and overseas:
In the US, Dylan and Warren competed at the World HYROX Championships in Chicago, showing serious strength and resolve on a global stage.
Dave raced the Queens 10K in New York, putting together a well-paced, disciplined run.
Emily officially began her Pacific Crest Trail (PCT) hike. 4,265km from Mexico to Canada. She’s tackling the route in two stages, starting north from Chester to the Canadian border, before returning to complete the southern section.
Here in Australia:
Nick completed the 6-hour Paddy Pallin Rogaine, pushing both endurance and navigation.
Kieran raced the Yandina 50K trail ultra in Queensland.
Simon was on the other side of the fence, helping deliver Yandina as race director.
Several clients completed baseline run tests, providing pacing and heart rate data we’ll use to refine their next training phase.
And one more highlight worth celebrating again, Sam Bamford’s 1,043km run from Melbourne to Adelaide, completed over 34 days. 25,000 calories burned, 7,343m of elevation gain, and more than six days of total moving time. A huge feat of endurance and discipline.
“Consistency isn’t sexy but it’s what delivers the extraordinary.”
Emily kicking off her PCT journey
Personal Highlights
We’re now 10 weeks out from TDS by UTMB, and my excitement is building.
Last week’s training block included strength, cycling, and a key run session in the Blue Mountains. I ran from Lockley’s Pylon to Perry’s Lookdown and back, completing two reps of Perry’s, 24km with over 2,000m of vert. It capped off a 13-hour training week, with the right balance of intensity and volume.
On the coaching front, I’ve onboarded several new clients, some targeting the US marathon season (Chicago, New York, California), and others setting sights on Ultra Trail Kosciuszko later this year. The shift toward big end-of-year goals is well underway.
View from Lockley’s Pylon
June Focus: Week 3: Strength & Speed - Building the Perfect Combo
June is all about building a foundation, physically and mentally. So far, we’ve reflected (Week 1), rebuilt the aerobic base (Week 2), and now it’s time to layer in strength and speed.
Done correctly, this combo supports:
Improved running economy
Reduced injury risk
Neuromuscular sharpness without disrupting your base phase
How to Integrate Strength
2 x 30–45 min sessions/week, focusing on squat, hinge, lunge, push, pull
Keep reps in the 6–10 range, with moderate load and controlled tempo
Prioritise posterior chain, calves, and single-leg movements to match running demands
How to Integrate Speed
Focus on neural, not metabolic work—high intensity, low volume
Add strides (4–6 x 80m) or short hill sprints (4–6 x 10–12 sec) after easy runs
These should feel sharp, not fatiguing, avoid turning them into workouts
“Speed without resilience is risky. Strength without consistency is wasted.”
Action Step:
This week, schedule:
Two strength sessions covering key movement patterns
One run that includes strides or hill sprints post-run
New to this work? Start with one strength session and strides on a single run. Let your body adapt before adding more.
Base work builds the engine. This adds the spark.
Tip of the Week: Trail Running 101 – Eyes Up, Feet Follow
One of the most common trail running mistakes? Staring at your feet.
To move smoothly and avoid stumbles, train yourself to look 3–4 metres ahead. This gives your brain time to read the terrain and adjust your stride automatically, improving flow, stability, and confidence.
Think of it like scanning:
Technical sections: Shorten your stride and stay light
Downhills: Lean slightly forward, keep your cadence high, stay relaxed
“Your body follows your eyes. Run where you want to go, not where you’re afraid to fall.”
Efficiency starts with awareness.
The weekly wrap supporter: Pace Athletic
Footwear can make or break your training, especially on longer runs or technical trails.
That’s why I’ve partnered with Pace Athletic for over a decade. Whether you’re after everyday mileage shoes, trail-specific builds, or a race-day upgrade, they’ll sort you out with expert advice and fit testing.
As a Weekly Wrap reader, you’ll receive an exclusive discount online or in-store. Just mention you’re part of the Matty Abel Running Academy community.
🔗 Check out Pace Athletic here! (discount automatically applied to link)
Client Spotlight: Rachel Dimond
1. What is your go-to nutrition for long runs?
I recently started using Precision gels and I'm a big fan! I prefer the 90g gels for longer runs but always have a few 30g packs for pre work runs. I supplement that with their electrolyte tablets 1000 or 1500 depending on how much I expect to be sweating. I'm not a fan of 'real food' but I'll always grab something at an aid station if my tummy says yes.
2. What is your favourite training session?
This varies depending on how deep in a training build I am haha right now it's my Thursday Easy run. It's before work and day care so it's EARLY and I often get to run it by moonlight. And I love doing a few strides to finish.
3. Which race are you currently training for, and what motivates you to run it?
Currently I am training for UTA 100. It is almost upon us! This year my motivation has changed. My daughter turns one right around UTA weekend, impeccable timing on her part. So this is my post partum return to racing and it's exciting in so many ways. I'm excited to test myself after a couple of years off structured training. I'm excited to use my 'mum strength'. IYKYK. Im excited to set an example for what's possible for my daughter. And while I'm also excited to have another crack at the Sub 14hr time (no Matty those 7 minutes don't haunt me) I am more excited to chat to all the other runners out there on course chasing that same thing. I run into many people I've run UTA 100 with while out training this year and it reminds you how friendly and supportive the trail community really is
Final Note
This week’s Wrap was about refining your edge without overreaching. You don’t need to overhaul your program to make progress, just keep layering the right pieces at the right time.
Keep building your aerobic engine
Layer in strength and speed with precision
Use visual cues on trail to build fluid, confident movement
Remember: sustainable performance comes from consistency, not chaos. Keep showing up, keep refining, and you’ll be ready when it counts.
Coach Matty Abel