The Weekly Wrap – 23/6/25
Your Weekly Dose of Running Highlights, Tips, and Motivation Brought to you by Coach Matty Abel
G’day and welcome
Thanks for being here. My aim each week is to give you practical, performance-focused advice to help you stay consistent, build durability, and get the most out of your running.
Here’s what we’re covering this week:
How the team is tracking leading into the Gold Coast Running Festival
An inside look at my latest TDS training block
Our final June Focus on long runs and mileage progression
A technical breakdown of efficient hill running
This week’s supporter: WHOOP
Let’s dive in.
Team Highlights
It was a race-free weekend across the Academy, but a productive one.
Many athletes completed their final long runs ahead of the Gold Coast Half and Full Marathon. From the messages I’ve received, pacing was on point, confidence is high, and momentum is right where it should be heading into race week.
This Wednesday, Evan lines up for his school’s regional cross-country, good luck, mate. We’ll be cheering you on.
The theme across the group right now is consistency. No race distractions, just disciplined effort. That said, cold and flu season is hitting hard, especially for those with young kids in childcare. If you’re juggling low energy or lingering symptoms, know you’re not alone. Backing off now protects your momentum long-term.
“You don’t lose fitness in one week but you can lose a lot by pushing when your body’s asking for rest.”
Personal Highlights
I’ve just wrapped up Week 3 of my current training block toward TDS, part of the UTMB series. The race covers 148km with over 9,300m of vertical gain & loss, so the focus remains on strength, volume, and efficiency.
Key takeaways from the week:
Run volume held steady, though elevation was slightly down (~1,000m less) as I managed a head cold midweek.
A double-session block on Friday night (18km) and Saturday morning (34km) delivered 52km within 18 hours.
Both runs stayed strictly in Zone 1–2, building low-intensity efficiency, which is essential for ultra pacing and recovery.
A valuable lesson: my head torch died 90 minutes into Friday’s night run. Gear testing matters, especially for overnight ultras.
This week is a deload. I’ll keep frequency high but reduce overall volume to absorb the last three weeks before starting the next 8-week build.
I’m also prioritising:
Glute strength, plyometric sharpness, and mobility work
Low-impact aerobic volume via cycling
Planning a mini training camp in Week 4, either in Queenstown or Bright
On the coaching side, I’ve just launched a new collaboration with All Ours Run Club down in Victoria. I’ve developed four structured programs (2 x marathon, 2 x half) leading into Melbourne Marathon. Looking forward to watching that crew progress.
We’ve also welcomed a few more runners into the Premium Coaching Program, with goals locked in for Ultra-Trail Kosciuszko, Perth, California, and Chicago Marathon.
June Focus: Week 4: Long Runs & Mileage Progressions
This month has been all about rebuilding smarter:
Week 1: Reflect and reset
Week 2: Rebuild your aerobic base
Week 3: Add strength and strides
Week 4: Now we tie it all together with the cornerstone, the long run
Why Long Runs Still Matter (No Matter Your Distance)
They increase mitochondrial density, capillarisation, and fat metabolism, all key for endurance.
They build resilience under fatigue, both muscular and mental.
They help identify movement or pacing flaws before they become race-day problems.
“Long runs don’t just build the body. They build belief.” – Greg McMillan
Long Run Guidelines:
Progress slowly: Add ~10–15% every 2–3 weeks. Avoid big jumps.
Stay aerobic: Keep it in Zone 2 or RPE 3-4 to promote efficient adaptations.
Stack wisely: Avoid strength the day before. Long runs should follow low-stress days.
Vary the terrain: Trails build strength and control. Roads build rhythm and pacing.
Action Step:
Review the next 4–6 weeks and ask:
Am I consistently hitting a weekly long run?
Is it progressing at a sustainable rate?
Am I keeping the effort controlled or going too hard too often?
New to long runs? Start with 60 minutes and build by 5–10 minutes every second week.
The long run is your aerobic anchor. Get it right consistently, and the rest of your training improves across the board.
Tip of the Week: Climb Hills with Efficiency, Not Force
Running hills well isn’t about muscling your way up, it’s about staying economical.
Technique tips:
Lean slightly forward from the ankles, not from the waist
Keep your posture tall and your arms active
Shorten your stride and increase cadence
Stay relaxed through the upper body
“Smooth beats strong. Economy wins the mountain.”
Don’t turn hills into a grind. Think quick feet, light contact, and controlled rhythm. That’s what carries over into late-race strength
The Weekly Wrap Supporter: WHOOP
This week’s supporter is WHOOP, the performance wearable designed to help athletes train smarter.
Unlike basic trackers, WHOOP gives you:
Daily HRV + Recovery scores to guide intensity
Strain tracking that includes life and training stress
Sleep coaching based on your recent load
Long-term insights into adaptation, overreaching, and recovery
I use WHOOP to monitor the load of travel, coaching, and my own training, so I can adjust early and stay consistent longer.
Want to dial in your recovery?
Start with a free one-month trial:
https://join.whoop.com/4185C58E
Quote of the Week
“Train to test, not to impress. The goal is to build, learn, and arrive ready.” – Steve Magness
Final Note
This week’s message is simple: master the basics and keep showing up.
Consistency in long runs. Recovery when needed. Smart progression, not ego. Gear testing. Energy management. These are the details that don’t make headlines but they’re what create breakthroughs.
If you’re on the edge of a race or a new block of training, lean into the process. Reflect, adjust, and commit to what works.
See you next week,
Coach Matty Abel