{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Two Oceans Half Marathon Podcast","title":"The Pacing Strategy That Stops You Blowing Up (Oceans 21k)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/6aa6ac22\"></iframe>","width":"100%","height":180,"duration":2131,"description":"Six weeks. One goal. Two Oceans Half Marathon is getting real! The difference between a strong finish and a painful blow-up often comes down to one thing: pacing.\nIn this episode of the Southern Cross Podcast, Jamie and Ntutu break down how to pick a realistic goal time, build a smart pacing strategy, and avoid the classic mistake that ruins half marathons: “banking time” early.\nYou’ll learn:\n- What half-marathon effort should actually feel like (the “comfortably hard” sweet spot)\n- How to pace for a negative split (finish faster than you start)\n- Why conditions (heat, wind, hills, crowds) should change your pace, but not your effort\n- A simple way to chunk the race so 21.1km feels manageable\n- How 5K/10K times + time trials can help you set a goal you can truly execute","thumbnail_url":"https://img.transistorcdn.com/uG5-_p1CK_5-F0-xp24gPT3SYBEfZTyWt752QKfSh4U/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS84MDRl/NTRiNWFlYTM5ZDkx/MDMxNmYzNzk0NDJj/NzM5Ny5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}