Sam, Mitch, and Katie catch up with NSW 5000m Champion Luke Hince. Luke shares insights into his past nine months of training since breaking 30 minutes for 10K at Sydney10 last year. Despite dealing with minor niggles and work stress, he has maintained consistent training.

He recaps his thrilling victory at the NSW State 5000m Championships, clocking 14:11. After making a bold move to the front at 3K, he was caught with 400m to go but surged back ahead with 150m left to take the win. Luke credits the unwavering support of the Wollongong Track Club for his progress.

This week, he split his time between Canberra for work and Wollongong for the weekend, logging 160km, including solid tempo sessions at Stromlo Forest Park.

• Mitch hit 122km but decided to withdraw from the Canberra Marathon due to a work trip to Singapore. He has plenty of other races lined up.
• Katie managed 50km despite receiving a cortisone injection for a cyst and a torn meniscus.
• Sam raced his first-ever track event with Kembla Joggers on Thursday night, finishing third in 10:34 for 3K in hot and windy conditions. He then made the most of the cooler Sunday weather with a long run of 1 hour 45 minutes at 4:26/km.

• Soundsleep Band – dreamsleepaustralia.com.au
• New Balance FuelCell 5280v2
• Precision Gels
• Dates with Peanut Butter and Chocolate

• Brendan Hince – Wollongong Track Club
• Luke McNeilage – Kiama Running Club
• James Lukassen – Sapphire Coast Runners
• Vanessa Donald – Narooma Run Club