FAST Running

Speed & Acceleration for Every Athlete.

In every sport, speed can be a game-changer. FAST for Sport is designed to develop the fundamental skills of sprinting and acceleration across a range of athletic disciplines. With over two decades of experience in speed and agility coaching, FAST for Sport offers tailored programs for individual athletes and teams alike. Our expert coaches work with you to integrate speed training into your existing workload, with a focus on refining running form, maximising acceleration, and preventing injuries.

What comes after becoming National Champion? 🇵🇰🖤❤️

Sunaina Musawar came to FAST Performance already knowing how to win.

A National Games 400m champion, Best Athlete and national relay record holder, Sunaina has already built an impressive athletics career in Pakistan.

Now we’re working together on what comes next.

Her arrival also represents something bigger for FAST Performance — different athletes, different environments and different journeys, connected through the same pursuit of improvement.

Meet Sunaina and discover how we’re helping shape the next chapter of her journey.

Read Sunaina’s story⁠: https://fastrunning.com.au/sunaina-musawar-what-comes-after-becoming-national-champion/

Running Excellence grows. 🖤❤️

Vivian and her team mates getting things done at XC Nationals 🏃🏼‍♀️🖤❤️💨

Go girls - go FAST 🖤❤️💨

Three Athletes. Three National Debuts. 🖤❤️

There are some results where the time and finishing position only tell part of the story.

On Saturday, three young FAST athletes lined up at the Australian Cross Country Championships in Ballarat.

For Clare Rice, Leo McKinley and Vivian Swallow, there was something they all had in common:

It was their first National Cross Country Championships.

Clare took on the U14 Women’s 3km, completing the national championship course in 15:10 and finishing 65th.

Our two U11 athletes raced over 2km.

Leo McKinley represented the ACT in the U11 Men’s event, finishing 51st nationally in 8:45.

Vivian Swallow also represented the ACT, finishing 49th in the U11 Women’s race in 9:29.

For young athletes, getting to a national championship matters.

You experience the call room. The state uniforms. Athletes arriving from around Australia. A championship course. A big field. The nerves before the start and the intensity once the race gets underway.

And then you discover that you belong there too.

That’s an experience no ordinary training session can reproduce.

At FAST we talk a lot about developing runners rather than simply preparing children for their next race. That means sprinting, speed, movement and strength — but it also means giving young athletes the confidence and physical capability to explore where running might take them.

For Clare, Leo and Vivian, this weekend it took them all the way to a national start line.

Their finishing positions aren’t the end of this story.

They’re the starting point.

Congratulations Clare, Leo and Vivian on becoming National Cross Country Championship athletes.

First Nationals done.

Now let’s see where running takes you next.

Running Excellence grows. 🖤❤️

When Consistency Starts to Show 🖤❤️

Two weeks between High Noon competitions — and plenty of encouraging signs for FAST.

Every one of our returning 100m athletes ran faster today than they did on 9 August.

Bree Madigan Wong improved from 13.63 to 13.33 ( 1.7).
Isabelle Jeffs 13.72 to 13.43 ( 1.7) PB.
Annabelle Renda 13.70 to 13.57 ( 1.7).
Afsa Fatima Chowdhury 13.90 to 13.72 ( 1.7).
Thivain Hasvi Ariyadasa 15.23 to 14.73 (-0.2).

The direction across the group is very encouraging. Especially as ACT Schools Championships approaches.

There was progress elsewhere too. Isabelle produced her fastest recorded 200m with 27.69w ( 2.3), while Thivain improved from 32.37 two weeks ago to 30.85 ( 1.1).

Bree also ran 31.60 over the 200m hurdles and jumped 10.16m in the triple jump. Afsa produced 10.57m ( 0.2) in the triple jump, Thivain 9.64m (-0.8), while Thivain and Cyriac Joby ran 2:55.86 and 2:57.13 respectively over 800m.

One athlete we’re particularly enjoying watching develop is Isabelle.

She’s consistently trained two to three times each week throughout winter. The individual sessions aren’t always remarkable — but accumulated over weeks and months, they provide repeated opportunities to practise, learn and adapt.

That’s something our own examination of athlete development at FAST has reinforced:

Consistency matters.

It doesn’t guarantee a result and it certainly doesn’t determine who beats whom. Every athlete has a different training history, sporting load and development pathway.

But consistency creates opportunities for improvement.

And increasingly, we’re seeing those opportunities appearing on the stopwatch.

Well done to Bree, Isabelle, Annabelle, Afsa, Thivain and Cyriac.

Enjoy today’s performances. Then we keep building.

Running Excellence grows.

School athletics season gives athletes a stopwatch, a placing and often a PB.

But what does that performance actually mean for their development?

FAST Performance has begun analysing more than a decade of ACT school athletics results to better understand how sprint performance changes through adolescence.

The early findings are fascinating.

Young athletes do not develop at the same rate. Boys and girls show different developmental patterns. Rankings move substantially through adolescence. Some athletes who are exceptional when young remain exceptional. Others emerge much later.

That matters.

A school result tells us where an athlete performed today. It does not tell us their ceiling.

And for those who know their ACT athletics history… any guesses who our 14.44 -> 10.91 athlete is? Tag them if you know 👀

Our job as coaches is to understand both performance and trajectory — and create an environment in which Running Excellence can grow. Read more about what the data is teaching us at FastRunning.com.au

FAST Performance | Centre of Running Excellence.