5 Rules NOT To Break In A Marathon & Sub 2.45 Training Tips | Nick Bester
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What is Nick Bester’s running background and why is he racing a sub‑15 min 5K tonight?
Lekker brew. Is that is that okay? Is that perfect? Yeah, it's not bad. You can tell you've got some South African heritage. Lekker Lekker brew.
Lecker brew. Lecker brew. And let's have a brah. Let's have a brah. Nick Vesta, welcome to Untapped. Thank you, Spencer. Pleasure to be here. I always do that with my hands. I always go welcome to Untapped with the hands. I don't know why that that is. This is my hand gesture, so indeed. This this um the the young people call it a fit nowadays.
So it's a choice between split shorts or uh short sights. I think that's like one of the deciding factors. I think I'm actually gonna race in short sights, but I don't want to embarrass you you on the podcast. Um but yeah, this is actually the the boom shakalaka kit that I'm running in later because after this podcast, I'm going to Battersea Park to race a five K. It's a pretty stacked event Friday night under lights five K. So hopefully you give me some words of wisdom and and I can back get back under sub fifteen.
You need me to give you words. Last time I raced uh a ten K in in Batsy Park, uh it was one of the most embarrassing evenings of my life, actually. So I don't think you need to be taking any advice from me. Double besta. You just made me nervous. I thought about that that race day vibe. So
And you're gonna obviously like the first so you know the roots pretty much. It's like the half loop of that same as the park running. Of course. Same as a park round. No,
I'll I'll be I'll tell you what, I'll run it uh I'll run it clockwise 'cause you guys will be going anti clockwise and I'll see you twice on the route so I'm sure.
Amazing. Okay.
Fifteen minutes you're looking to break tonight. That's serious running.
Yeah, so I broke 15 for the first time five years ago and I've done it every year since. And I'm now 36 and I don't want to stop doing it. So um I've still got time a few more months. In winter, I I run faster in winter than summer, but I would love to just take it off tonight.
So what is your strategy for your particular five K? We have guests, we always uh end up talking about five K P, five K pacing. But yeah for for you, somebody that runs so well. What is your strategy?
Strategy. So, do you know what? It's a question I get asked a lot as well. I do a lot of YouTube videos with um race vlogs and runners' mindsets and stuff like that. And my my mindset going into this is probably the the same mindset that I use all the time. That's worked really well for me. So first K, I think like active warm-up. So just control that adrenaline. You've got so much adrenaline, so easy to go off. If you go off two or three seconds too quick, you're gonna burn your matches, right? Then second and third K is like grind, grind, grind, like That's when, you know, the the adrenaline's worn off. It's not feeling as comfortable. You're not quite halfway yet, but you need to be working. Then It's
like hon honestly, like it just makes me like I'm so familiar with what you're saying that it's it just it takes you right there and it's just kind of like ooh it's horri it it's actually grim.
No, it is. It's it's oh one of the you know what, erasing a 5k is one of the most brutal things in the world, I promise you. But um yeah, there's something about it that keeps us coming back for more. So yeah, I think once you you you get to that sort of two in a bit K mark, you the adrenaline's one off, you know, you're not even halfway, but you're already hurting. You got to really try and get your mind right there. Then you get to sort of the three kilometer mark. Now you're over halfway, which is like, you know, uh it gives you a little bit of a boost, but that's when it's the hardest part of the 5k. Three K three to four for like 95% of people is the slowest kilometer of of the 5k because it's like you are really in the pain cave and you can't smell the finish.
So that's where you you've got to focus on. And and I actually try and think of K three to four from the start because like I don't want to stuff that up. Then once you're over K four, it's like boom.
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Chapters
8 chapters
1
What is Nick Bester’s running background and why is he racing a sub‑15 min 5K tonight?
0:00–5:11
2
How does Nick break down a 5K race into pacing zones and why does the 3‑4 km segment feel hardest?
5:11–12:05
3
What specific race‑day rules can lead to disqualification and how should runners avoid them?
12:05–17:42
4
Why does Nick recommend specific footwear choices for sub‑2:45 marathon training?
17:42–22:57
5
How does near‑misses and repeated failures shape Nick’s mental approach to racing?
22:57–29:30
6
What training metrics and pace conversions does Nick use to plan a sub‑2:45 marathon?
29:30–36:36
7
How does Nick’s coaching relationship evolve and what advice does he give for half‑marathon preparation?
36:36–43:35
8
What are Nick’s future goals, including the Kenya altitude camp, and how can runners incorporate similar experiences?
43:35–51:50
Speakers
1 identifiedMore from UNTAPPED with Spencer Matthews
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