Sprint-specific insights
Sessions, drills and progressions built for real speed development — not recycled gym plans with a track photo.
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Runfast HQ is the free weekly newsletter for sprinters, team-sport athletes and coaches who want an edge in speed, power and performance.
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Sprint mechanics ·Hill training 4% grade
Strength & power ·Applied sport science simplified
Warm-up protocols ·Masters speed records fall at night
Why athletes
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Weekly · FreeStrength & power
How to lift, jump and bound so the gym transfers to the track instead of just making you sore.
30+ years on the track
Coaching distilled from three decades of state and national championship experience.
Sport science, simplified
The research that matters, translated into what you can do at your next session.
The free hill program
Download · PDFHills are the most honest coach on earth. Get the complete 6-week, speed-focused hill microcycle we use with our own athletes.
- WARM-UPFull sprint-specific warm-up and activation sequence
- DRILLSKey mechanics drills to hold form under fatigue
- 6 WEEKSA progressive, speed-focused hill microcycle
- THE RULESteepness should never compromise running form
4%The optimal hill grade
Popular reads
From the archive4Mechanics
Improve your running mechanics for more speed
The biggest mistake at high speed is sitting low in the hips. Elite sprinters keep them high and stable — here's how to fix yours.
Read on Substack →5Hill training
Hill training for speed
Why hills build speed and strength, why grade matters more than grind, and why consistency beats distance.
Read on Substack →6Warm-up
Maximise speed & reduce injury risk
Master the warm-up. It's the switch from casual to competitive. You're not here to train. You're ready to go.
Read on Substack →Meet the coaches
Experience you can trustRod Clarke
Lifelong runner, experienced track coach and accomplished masters sprinter with 30+ years in athletics and strength training. A multiple state and national champion dedicated to helping athletes refine speed and build strength.
🏆 Multiple state & national champion · 30+ years coaching
Chris Brack
Decorated Masters athlete with World Championship medals — gold in the 4×400m relay (2022), silver in the 400m (2023). Australian and Queensland state record holder in the 55+ category.
11.86
100M
23.46
200M
52.82
400M
Runfast HQ Coaching
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