SQUAD
COACHED. STRUCTURED. PROGRESSIVE.
Friday track sessions for runners who want purposeful training, direct feedback and a session that progresses week to week.
What it is
More than a casual workout.
Squad follows a progressive coaching plan. Casual bookings are welcome, but the greatest benefit comes from training consistently.
Looking for junior-specific development? Explore Run Theory Juniors.
Who it's for
Runners who want to improve.
This is for runners who want to improve, not just log kilometres. If you can run 30–40 minutes without stopping, you will be right at home.
From a first goal race to a new PB, the session meets you where you are and moves you forward. What everyone shares is the drive to improve, and to be pushed by the people next to them.
The session
Friday, 5:30am. CQU track.
Arrive 5:20. We start 5:30 sharp and finish by 6:30.
A coached session start to finish, led by an Australian Athletics Advanced accredited coach. A proper warm up and drills built around movement and technique, a main set run to the week's plan, then a cool down together.
Paces and reps are set to where you are. Beginner or seasoned, same session, scaled to you.
The cost
Sign up to Queensland Athletics and your first two runs are free. Come and train with us before you commit to anything.
Queensland Athletics membership - $12 / year. Covers your registration and insurance as an athlete. Set up once, renews yearly. Then just pay for the sessions you do:
Casual
$15/ session
Drop in whenever. No commitment.
4-Pack
$12/ session
$48 for four sessions. A better rate.
Best value
8-Pack
$10/ session
$80 for eight sessions. Lock in your training.
How to join
Three steps in.
01
Register your QA membership
Set up your Queensland Athletics membership through our club registration. Register here. You'll receive a code on signing up that can be used for your free sessions.
02
Book your session
Pick a Friday and book your spot through the scheduler. You choose how you pay right there - casual rate, or buy a 4-pack or 8-pack at checkout. Using your free sessions? Enter your QA code in the Coupon code field. Book here.
03
Show up Friday at CQU, 5:30am
Bring your shoes and a water bottle. We'll take care of the rest.
Frequently asked questions
What level should I be?
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.
How is Squad different from Tuesday Run Club?
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 progresses week to week, so what you run in week six is built on week one.
Do I need to register first?
Yes. Set up your Queensland Athletics membership and book your session through the scheduler before you turn up. Your first two sessions are free.
What happens if weather cancels the session?
We train regardless. If a session is ever called off, we will post it on our Instagram and Facebook, @runtheoryrc.
Ready to run?
Book your session.
Pick a Friday, choose casual or a pack, and pay in one place. First two sessions free once your QA membership is set up.
Book a session