FAST Running 1:1 Coaching

Running Excellence — Built Around You

Across Canberra — from local suburban ovals to the iconic AIS Athletics Track — a quiet but powerful part of FAST Running continues to grow: our 1:1 coaching sessions.

These sessions are not a scaled-down version of squad training. They are something different.
More focused. More intentional. Built entirely around the individual.

Because at FAST, Running Excellence is for everyone — and it should be delivered in a way that actually meets you where you are.

Why 1:1 Coaching?

Group environments are powerful. They build energy, connection, and shared standards.

But sometimes, progress accelerates when everything is tailored — when every rep, every cue, every recovery, and every decision is designed specifically for one athlete.

That’s where 1:1 coaching sits.

It allows us to:

• Target immediate needs — whether that’s preparing for competition, returning from injury, or refining a specific technical element
• Move at the right pace — faster when needed, more controlled when required
• Remove noise — so the athlete can focus purely on execution and understanding
• Build confidence quickly — through clarity, repetition, and feedback

Who Is It For?

This is where many programs get it wrong — they think 1:1 is only for elite athletes.

It’s not.

Our 1:1 sessions support a wide range of individuals across Canberra:

• Performance athletes chasing qualification standards, finals, or national pathways
• Developing athletes wanting to build strong fundamentals early
• Athletes returning from injury needing careful, progressive reintroduction
• Team sport athletes (football, rugby, AFL, netball) looking to improve speed and agility
• Adults and recreational runners wanting to move better, feel better, and train with purpose
• FAST Kids athletes who benefit from individual attention in key development stages

Different starting points. Same standard: Running Excellence.

What Makes FAST 1:1 Different?

This isn’t just “extra reps with a coach watching.”

Our approach is built on the same principles that underpin FAST Performance:

1. Individualised Programming

Every session is designed around the athlete’s current state — not a generic template.

2. Technical Precision

We break down movement in real time — posture, rhythm, ground contact, acceleration shapes, max velocity mechanics.

3. Immediate Feedback

Athletes don’t wait until next week to improve.
They adjust rep to rep.

4. Smart Load Management

Especially important for:

• Injured athletes
• Multi-sport athletes
• Athletes balancing school, gym, and competition

5. Integration with the Bigger Picture

1:1 doesn’t sit in isolation.
It connects with:

• Squad training
• Strength & conditioning (including EmPower EP support)
• Recovery strategies
• Competition planning

Delivered Where You Need It

One of the strengths of FAST Running is flexibility.

We deliver 1:1 sessions across Canberra, including:

• AIS Athletics Track — high-performance environment
• Local ovals — accessible, familiar, and practical
• Hills and grass spaces — for specific acceleration and conditioning work

This allows us to match the environment to the goal — not force the athlete into a one-size-fits-all setup.

Built for Real Outcomes

The goal of 1:1 coaching isn’t just to “train hard.”

It’s to solve problems and unlock performance.

That might look like:

• Fixing an acceleration pattern that’s limiting speed
• Rebuilding confidence after injury
• Preparing for a key race within weeks
• Translating gym strength into actual track performance
• Helping a young athlete understand movement for the first time
• Preparing an athlete to run faster for their chosen sport

Sometimes the biggest breakthroughs happen in these quieter sessions — away from the noise — where clarity and execution come together.

Running Excellence — Personalised

At FAST Running, we talk a lot about standards, culture, and performance.

But none of that matters if it can’t be applied to the individual in front of us.

Running Excellence isn’t reserved for a select few.
It’s something that can be adapted, scaled, and delivered to meet each athlete’s needs — no matter their age, level, or starting point.

Our 1:1 coaching sessions are a reflection of that belief.

Focused. Personal. Purpose-driven.

And built to move you forward.