On an isolated island, four components of a gene-altering formula have been hidden. Colonel Ken Capstone deploys his best runner to retrieve the parts: you. Codename: Jack Rabbit. But the island is undergoing unimaginable changes - the flora and fauna are mutating and seem to be acting to protect the components you need. With the aid of the grizzled Capstone and brilliant Dr. Malcolm Burr you will traverse through jungle terrain, over waterfalls and into caves to complete the mission. Be warned, not everything on this island is as it seems.

This is also the week 4 story in our Six Feet and Running Challenge!

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Haliburton is done, and everything about the next training block just changed.
This episode breaks down the new program heading into the second 50K on November 15 — a fourth gym day added specifically because of what Haliburton exposed, and the lessons from that race that reshaped how this block is built.

The Schedule
Running Days
— Tuesday: Easy run, 45–60 minutes (30 in cutback/taper weeks)
— Wednesday: Hill intervals, 45–60 minutes, building from 4 up to 6 rounds of climb-and-descent
— Friday: Recovery run
— Saturday: Nothing for the first few weeks, then progressively added sessions to build fatigue heading into Sunday's long run — simulating what the body feels like deep into race distance
— Sunday: Long run, starting at 60 minutes and building to 4.5 hours at peak, then tapering down
Gym Days
— Tuesday: Strength A — lower body, downhill/eccentric-specific (step-downs, single-leg control, tempo lunges)
— Thursday: Strength B — posterior chain + core (glutes, hamstrings, planks, rotational work)
— Saturday: Strength C — full-body durability (calves, tibialis, ankles, single-leg stability)

True Course is a trail running and ultramarathon show for the mid-pack — working professionals and weekend warriors, not the sponsored elite. Part of the RSM Podcast Network. New episodes every other Thursday.
Your true course is never the line you planned. It's the one you actually run.

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THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com.

Code: RSP15

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• Code: HCN-RUNSCARED

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Subscribe to Running Scared Media wherever you get your podcasts for more episodes!

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On todays instalment of Sole Sisters, Justine and Kylie introduce their "Roll to Run" concept. Inspired by the viral "Roll for Sandwich" series and tabletop games like Dungeons & Dragons, the hosts create tiered lists to determine their running partners, locations, times, and fueling options. They use dice rolls to blind-rank various challenges, ranging from pleasant solo runs to difficult tasks like hill repeats or achieving a Strava local legend status. Throughout the discussion, they debate the fairness of digital versus physical dice and share personal anecdotes about their experiences with fitness and gaming. The episode finishes off with the hosts performing their own rolls, resulting in randomized assignments they must complete and film for their audience.

TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com

Partners:

THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com.

Code: RSP15

Hettas - Performance footwear for women

• Shop Here
• Code: HCN-RUNSCARED

Support the show

Subscribe to Running Scared Media wherever you get your podcasts for more episodes!

RunningScaredMedia.com

Email us at: media@therunningscaredpodcast.com

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Join our FB Running Group