Speed matters in every sport — but only when it transfers to game-day performance. RD Run Coach delivers sprint coaching tailored to Baseball, Soccer, Lacrosse, and Rugby, developing pure speed, endurance, and sharp change of direction. From juniors learning to move well to athletes chasing a competitive edge, our coaching builds fast, efficient, and durable runners ready for match conditions.

Training for a half marathon isn’t about squeezing more kilometres into your week. At RD Run Coach, every plan is built around your life, your recovery needs and how your body responds as you get older. From flat, confidence-building runs around Newport’s waterfront to beach sessions in Williamstown and strength work on the Farnsworth Ave hills, you’ll train smart, sustainably and with support—whether you run with the group or follow the plan in your own time.

As we get older, smart training matters more than ever. Running well in your 40s, 50s and beyond isn’t about doing more — it’s about doing what your body can absorb, recover from, and repeat consistently. With the right plan, age becomes an advantage, bringing patience, awareness, and a deeper understanding of effort.

At RD Run Coach, our training plans for older runners focus on balance. Easy running builds the foundation, strength and mobility keep you resilient, and recovery is treated as part of the program — not an afterthought. This approach helps runners stay injury-free.

Kangaroo Island isn’t just a destination — it’s an experience. Rugged coastline, endless ocean views, quiet trails and moments where nature stops you in your tracks. This is the backdrop for our upcoming RD Run Coach destination run, and it’s exactly why these trips mean so much more than just logging kilometres.

This run is not about speed or experience. It’s about showing up, moving at your own pace, and discovering what you’re capable of in a supportive group environment. Whether you’re newer to running or simply looking for something different, you belong here.

With 16 runners already committed, this Kangaroo Island adventure is shaping up to be something special — shared runs, unforgettable scenery, and the confidence that comes from doing something a little outside your comfort zone, together.

If you’re an endurance runner, chances are your training calendar is full of long runs, tempo sessions, and perhaps the occasional hill repeat. But there’s one powerful training tool that many distance runners overlook: plyometrics. These explosive, jump-based exercises might seem more at home in a sprinter’s gym routine, but they offer real, measurable benefits for endurance athletes of all ages—especially those over 45 looking to stay strong, fast, and injury-free.

For many runners, strength training is the spinach to their Popeye—essential, but often overlooked. If your running goals include improving performance, reducing injury risk, or simply feeling stronger and more confident on every stride, then it’s time to embrace the iron. Hitting the weights at least twice a week can be the game-changer your training has been missing.

It’s not just about stretching—mobility is the quiet powerhouse behind efficient, injury-free running.

You’ve made it to the end of this series — and if you’re still here, one thing’s clear:

You’re not interested in running harder just for the sake of it.

You want to train smarter.

To run well. Stay injury-free.

And feel proud of what your body can still do — not frustrated by what it can’t.

When you were younger, you could grab a free plan off the internet, skip a few sessions, and still show up on race day feeling decent.

But after 45? That approach usually leads to injury, frustration, or burnout.

Because let’s face it — your body, your lifestyle, and your goals have changed. So should your training.

Most runners over 45 aren’t lacking motivation — they’re just tired of wasting energy on the wrong things.

Good news? You don’t need a complete life overhaul to start seeing progress.

In fact, it’s often the small, consistent habits — not giant leaps — that lead to breakthroughs.

If you’re over 45, training harder doesn’t always mean training better.

In fact, pushing too hard, too often is the exact reason many runners stall, burn out, or get injured.

Here’s the truth:

Your body can still improve — but the way you train needs to evolve.

There’s no shortage of advice out there for runners — and a lot of it isn’t built for those of us over 45.

Too often, we’re told to just slow down, expect injuries, or stick to walking. It’s well-meaning, but it’s wrong.

Because if you train the right way, improvement is possible — and your best running might still be ahead of you.

If you’re over 45 and wondering whether your best running days are behind you — you’re not alone.

Maybe you’ve been running for years. Maybe you’re returning after a long break. Or maybe you’re brand new to the sport but determined to do it right. Whatever the case, welcome — you’re in the right place.

Why should I run in a group - I can do it alone…

Strength training is essential as we get older - particularly for runners.

How do I stay injury free as I get older?

What is the difference in training plans for older runners?