RunFast HQ
Runfast HQ — the free weekly newsletter for sprinters, team sport athletes, and coaches who want an edge in speed, power, and performance.
Why Join
✅ Sprint-specific training insights
✅ Strength and power development strategies
✅ Coaching tips from 30+ years on the track
✅ Applied sports science — made simple
Download Free Hill Program
Download a free hill training guide with warmups, key drills, and a 6-week speed-focused microcycle.
RunFast HQ Coaching
Train with structure, accountability, and daily workouts designed for real athletes.
Popular Reads on RunFast HQ
A few of the most popular posts on RunFast HQ
Improve your Running Mechanics for more Speed
One of the biggest mistakes new sprinters make when running at faster speeds is sitting low in their hips. Watch any elite sprinter and you will see their hips stay high and stable. Read More
Hill Training for Speed
Hill training is essential for improving speed and strength.
The steepness of a hill should not compromise running form.
A 4% grade is optimal for hill training.
Consistency in training is more important than distance. Read More
Maximise Speed & Reduce Injury Risk 🏃
Master the warm-up.
It’s one of the few habits that consistently pays off. It’s not just physical it’s psychological. A proper warm-up flips the switch from casual to competitive. You’re not just here to train. You’re ready to go.. Read More
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Join 400+ athletes getting weekly training ideas, gear guides, and real speed strategies.
Meet the Coaches
Sprint experience you can trustRod Clarke is a lifelong runner, experienced track coach, and accomplished masters sprinter with over 30 years of expertise in athletics and strength training. A multiple state and national champion, he has dedicated his career to helping athletes refine their speed, build strength, and enhance overall fitness.Chris Brack is a track coach at Griffith University, and a decorated Masters Athlete with World Championship medals, including gold in the 4x400m relay (2022) and silver in the 400m (2023). He holds Australian and Queensland state records in the 55+ category, with personal bests of 11.86 seconds (100m), 23.46 seconds (200m), and 52.82 seconds (400m).
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