Meet Coach Tristan
Dr Tristan Koekemoer | The Cape Town Chiro
"I’m Tristan, a sports chiropractor based in Cape Town and now the running coach for Running Late Club. My background blends clinical experience with performance coaching — helping runners, triathletes, CrossFitters, and everyone in between move better, perform stronger, and stay injury-free.
I run my practice, Chiropractor Cape Town | Dr Tristan Koekemoer, with a focus on sports and performance care. I’ve worked with athletes across disciplines — from first-time 5 km runners to seasoned marathoners and competitive CrossFit athletes. My approach is evidence-based, practical, and built around sustainable performance — not gimmicks or quick fixes.
As both a clinician and coach, I understand the demands of training, how injuries develop, and how to prevent them while still building fitness."
Dr. T's Coaching Philosophy?
The goal is simple - train smarter, stay healthy, and perform at your best.
Here’s how we do it:
- 70% Easy Running
Most of your weekly mileage will be in the aerobic zone — steady, conversational running that builds your aerobic base, strengthens your cardiovascular system, and reduces injury risk.
- 30% High-Quality Sessions
The remaining 30% is dedicated to purposeful intensity — intervals, tempo runs, and hill work designed to improve lactate threshold, speed, and race readiness.
- Strength & Conditioning
Strength training isn’t optional; it’s essential. We include structured strength sessions to improve running economy, reduce fatigue, and bulletproof your body against overuse injuries.
- Deload & Recovery Weeks
Every block includes scheduled recovery weeks to let your body adapt and consolidate fitness. The best runners know that progress happens when you recover properly.
- Periodised Training Structure
We follow a clear training cycle — Base → Build → Peak → Taper — to ensure you arrive on race day fresh, fit, and confident. (All using the TrainingPeaks App)
What’s Ahead?
We’ve got an exciting race season coming up:
- Cape Town Marathon – 29 weeks away (24 May 2026)
- Two Oceans Half Marathon – 24 weeks away (12 April 2026)
- ABSA Cape Town 10 km – 27 weeks away (10 May 2026)
Each of these races has a slightly different focus, but the same underlying principle applies — consistent training, smart intensity, and strength work to support your progress.
What to expect with Running Late Club & The Cape Town Chiro?
As part of Running Late Club, you’ll get access to structured training plans, clear guidance, and support from a coach who understands both the performance and clinical sides of running. Whether your goal is to complete your first race or chase a new personal best, the structure is designed to help you get there safely and effectively.
Let’s get to work
The next few months are about building consistency, fitness, and confidence — step by step. See you on the road.
Interested in learning more about Dr. T? See here for more on his website, to book a consult & informative blogposts.