SQUAD

If you can complete a 40 minute run without stopping, you can handle a session. It is not designed for people who have not started running yet. If that is you, come along to the free Tuesday run club first and build into it.

A warm up and running drills, a main set on the track run to the week's plan, then a cool down together.

The difference is that you are coached, not just timed. The drills exist to change how you move — posture, cadence, foot strike, arm carriage — and you get direct feedback on your form while you run. Through the main set the coach is watching, cueing and adjusting on the spot, so you are working on the right thing at the right effort.

Everyone is in the one session, with paces and reps scaled to where you are.

Yes. Set up your Queensland Athletics membership and book your session through the scheduler before you turn up. Your first two sessions are free.

Both are structured and both are coached. Tuesday is a designed session with a warm up, a main set and a cool down — no random running.

Friday goes further. The track lets us work on mechanics properly: drills that change how you move, direct correction of your form, and a main set built to develop specific qualities in your running. It is the performance end of what we do, and it progresses week to week, so what you run in week six is built on week one.

Tuesday builds the engine. Friday sharpens how you use it. Plenty of people do both.

I have trained and raced in Brisbane, on the Gold Coast and plenty of places between, and the pattern is always the same. The runners who improve fastest are the ones training in a coached squad on a track.

The track takes the guesswork out. Distances are exact, the surface is consistent, and you can see and feel what a pace actually is. It is the one place a coach can properly watch how you move and change it. Nothing else gives you that.

The squad does the rest. Training beside people chasing the same standard lifts you in a way solo running never will. You hold an effort you would have let slip on your own. Week after week, that adds up.

Rockhampton has the runners and it has the track. We are bringing them together to improve running for all those who want it.

Hire of the CQU track and its facilities, and a coach dedicated to the session for the full hour.

It also covers the work you do not see: the session is designed and programmed as part of a progressive plan, not made up on the morning. You are paying for a coached, structured hour on a proper surface — not a room hire and a stopwatch.

Run Theory is an affiliated club under Queensland Athletics. Registering as an athlete with QA is what gives you personal accident and liability insurance cover while you train with us, and it is what lets us run as a legitimate affiliated club rather than an informal group.

It is $12 a year, set up once, and it renews annually. It also opens the door to QA events if you ever want to race. Full details of what the membership covers sit with Queensland Athletics.

Yes. Packs are valid for 12 months from the date of purchase. Sessions not used in that time expire. Packs are non-refundable and non-transferable.

No problem. Your session is credited back to you either way. Let us know when you can so we can plan the group, but you will not lose the session.

We train regardless. If a session is ever called off, we will post it on our Instagram and Facebook, @runtheoryrc.

Anyone from 12+ is welcome to join, subject to parent/guardian approval for minors.