Inner West Melbourne
Running is better
when you do it together.
RD Run Squad meets Tuesday and Thursday mornings at 5:45am across Williamstown, Newport, and Footscray. No egos. No set pace. Just a genuinely welcoming group of people getting stronger together — when we run on weekends - coffee at the end that lasts longer than the run.
No pace required
You'll never be left behind or expected to keep up with anyone. Run, walk, run-walk — every session is designed so you participate at your own level. Beginners are not just welcome, they're celebrated.
A coach who actually knows you
Dale (aka RD) writes training plans tailored to your life — your schedule, your goals, your bad weeks. No app does that. No generic program does that. A real coach in your corner makes all the difference.
Every session is different
Beach sand at Williamstown. Hills at Farnsworth Ave. Flat speed work at Newport. RD rotates locations and session types so your body keeps adapting — and you never dread the same routine twice.
Accountability that doesn't pressure
It's easy to skip a solo run. It's much harder to skip when a squad is expecting you — and when you know a coach has got your progress mapped out. RD keeps you on track, with kindness.
A squad that actually supports you
Everyone is welcome here — the squad happens to be majority women, which has shaped a culture where showing up nervous is completely fine, every win gets celebrated, and the support is real, not performative.
Ridiculously affordable
A casual session is just $8.50. A five-week block is $75. That's less than a gym membership, less than a fitness class, and a whole lot more fun. Weekend runs are always free — bring your coffee order.
I just love running and encouraging others to run too. There are no egos here — just people showing up for themselves.
— Dale Ipsen, RD Run Coach
Squad Stories
I'm still at the back… but today felt different. Not exhausted. Breathing better. Happier after the run.
A friend told me, "Comparing yourself to other people's pace is the killer of fun." So instead of comparing myself to the fastest runners, I compare myself to Day 1 me.
Week 7 now — not always with the group, but still following the RD program on my own time.
Day 1? I could barely jog 5 minutes straight. I kept asking myself, "Are you for real? Are you lost? Trying to fit into a running group when you're not fit to run?" Today I'm still at the back… but stronger every week, enjoying it more, and finally thinking: maybe — yeah — I can do this.
Thank you to the squad for never giving me "the look." I always felt included, even when I was the slowest one there. Trust the process.
Tuesday
5:45am
Hills, speed work, fartlek & tempo runs. Rotating between Williamstown Beach, Newport & Farnsworth Ave.
Thursday
5:45am
Same location as Tuesday. Same energy. Another chance to show up for yourself this week.
Weekends
Always on
Free weekend runs — no charge, ever. Join someone's long run halfway through. The coffee at the end is mandatory.
Your first week is on us.
No sign-up fee. No pressure. Just come and run with us.
Claim your free weekOr try a single casual session for just $8.50 — no commitment needed.