Sam & Katie chat with Riley Kilham Riley boasts some impressive PBs including a 16:33 5k at a Christmas Eve parkrun, 34:48 for 10k, and a 1:17:33 half marathon time trial. He got into endurance sports in his late teens after using CrossFit to get healthy and quickly realised he excelled at the running portion. From there, Riley began working with a coaching group via Peter Clifford in the Sutherland Shire to fully embrace triathlons. These days, his focus is purely on running, though he still cycles for cross-training.

Riley runs Evolve Human Performance, where he manages running programming alongside strength development.

Excitingly, Riley joined us just before the highly anticipated launch of Run Havoc, a boutique running store opening in Wollongong on Saturday, July 12th. Riley and his team aim to bring premium, high-quality running gear to the Illawarra running community, reflecting the strong depth of talent in the area.

Training Wrap: Katie gears up for Hyrox Sydney with some sharp 800s on Tuesday and a 5/4/3/2/1/5 session on Friday, hitting 86km for the week with plenty of Hyrox intervals baked in. Sam balances a cold and his return from Bali, still clocking 83km including 6 x 1km at 3:32s and an 8km tempo. Riley, just back from Greece, walks us through a typical training week including lactate testing and double threshold sessions.

Café Kit of the Week:

• On Hat

• Choccy Milk

• Alphafly 3’s

• Tattoo

Round the Club Shoutouts:

• Amir Hashemi Pour – Never Lazy Run Club

• Jamie Bartolotta – Kiama Running Club

• Holly Bond – Evolve Human Performance

Don’t miss the Run Havoc opening! 🗓️ Saturday July 12th, 8am 📍 126 Crown St, Wollongong Group run from the store, coffee, and an e-bike giveaway! Visit runhavoc.com.au for more info.