Coaching for speed, distance and endurance

Using tried and tested training methods 4runners  delivers a premium coaching service that will develop the athlete into peak form for optimum results.

Training plans are tailored and delivered by 4runners founder and experienced distance runner/coach Sam Hicks.

Sam’s running background began in Christchurch, New Zealand. It was here that his father Colin introduced him to harriers and cross-country events as a youngster.

Colin, a well-accomplished marathoner in the mid to late 70’s was trained through the teachings of the late Arthur Lydiard, a legendary coach in the international running scene.

Lydiard whose athletes achieved many golds at both Olympic and Commonwealth,  believed strongly in building strong aerobic foundations in his runners. This was achieved through a significant volume of aerobic mileage creating buffers against fatigue with little anaerobic running prior to this. Only after a solid background of consistent mileage, would faster, quality work be introduced.

His methods, thoroughly tested and proven by himself, are still used successfully today for 800m through to ultra distance athletes.

Sam, now an Adelaide based personal trainer and proficient distance runner himself has a firm belief in these methods and the more modern.