Sam chats with Jarrod Boyd and Greg ‘Frosty’ Frost as both line up for Ballarat in five weeks.

Jarrod makes his first appearance on the podcast, bringing some serious credentials with PBs of 16:44 (5k), 33:38 (10k) and 1:16 (half). Coming from a high-level rugby background, Jarrod transitioned into triathlon and reached peak fitness around 2017. After stepping away from running during COVID while starting a family, he returned in 2024 and ran 3:04 at the Gold Coast Marathon off just six months of training. Now, with a full block behind him and support from JT Running, he’s targeting well under 3 hours at Ballarat.

Frosty returns fresh off a huge run at Valencia, clocking 2:28 for the marathon and shaving 40 seconds off his PB. He’ll be stepping down to the half at Ballarat, chasing another personal best.

Training weeks Frosty talks through a typical 130km week across seven runs, including broken kilometre reps on the track Tuesday and a 35-minute progression on Friday with Myles, working down from 3:30 to 3:10 pace.

Jarrod shares a key marathon session of 3 x 5km after 17km easy, hitting 4:12, 4:08 and 4:04, showing strong progression deep into the run. Despite a lighter week due to work travel, he still put together a solid set of workouts including a Saturday progression.

Sam reflects on the challenge of balancing training with a newborn but still gets the work done, including 26km midweek with 10 x 1k on 1k off averaging 4:11/km across 20k, and a 28km long run featuring 5k, 3k and 3k efforts around 4:10 pace in tough heat.

Café Kit of the Week Mileage Mate Asics Superblast 2 Asics Superblast 3

Shoutouts & News Jarrod gives a shoutout to his old Wollongong training group Project M. JT Running are launching a new recreational session every Thursday morning at Bulli Beach (6am), giving runners an entry point into structured training with James Tunbridge and Charl Jansen Van Rensburg.