ONLINE & IN-PERSON RUNNING COACH
ONLINE | SUTHERLAND SHIRE
WHO OUR RUN COACHING IS FOR
Evolve run coaching suits a wide range of runners - from casual joggers looking to build consistency to competitive athletes chasing personal bests. Whether you’re new to structured training or more experienced, coaching is adapted to your current ability, goals, and lifestyle. If you’re unsure where to start, you can get in touch via our contact form. We service the Sutherland Shire and Australia-wide through our online coaching.
ONLINE & IN-PERSON OPTIONS
Coaching is delivered Australia-wide through online programming, allowing training to fit around work, family, and life commitments. For runners based in the Sutherland Shire, in-person options are also available as part of our coaching services, including technique work, assessments, and group sessions alongside online support.
ABOUT YOUR COACHES
Luke (middle) has been in the fitness industry since 2017, throughout this time he has tried many different forms of training and activities, but nothing has really stuck like endurance sports. His goals have always been around getting as strong, fit and as well-rounded as possible.
Riley (left) has been in the sport for the better part of 8 years; competed in events from 5k all the way to 100km, numerous triathlons, from sprint to half-Ironman distances and just about everything in-between. He is a coach that treats his clients’ events as if they were his own, living and breathing anything to do with endurance sports.
Mat (right) has been involved in endurance sport for the past 3 years, completing a Half Ironman, Ironman, 5 marathons and 2 half marathons, with PBs of 2:50 (marathon) and 78:44 (half marathon).He brings a unique lens to our run coaching, with a background in carpentry, school teaching, and is currently completing his Master of Applied Sport Science.
FAQs
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For runners balancing work, training, and family in Caringbah and the Sutherland Shire, getting started begins with an initial online consultation. This allows your running coach to understand your current fitness, injury history, and goals before building a personalised training approach. Where appropriate, run analysis and performance testing are used to help identify inefficiencies and reduce injury risk, along with an extensive health and wellness questionnaire. Training is delivered online and integrates with your existing devices, making it easy to follow your plan and provide feedback wherever you’re training.
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We focus on sustainable progress rather than quick fixes. Our coaching considers how you move, how you recover, and how training fits into real life. Instead of generic plans, you receive tailored guidance and ongoing support from an experienced running coach who adjusts your training as needed.
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Evolve run coaching is suited to a wide range of runners - from casual joggers looking for consistency, to competitive runners chasing personal bests. Whether you’re new to structured training or have years of experience, coaching is adapted to your current level and goals.
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Yes. We offer in-person coaching for runners in the Sutherland Shire, including Cronulla, alongside online coaching. This may include run technique work, strength sessions, or movement assessments.
We also host a Saturday morning track session at Sylvania Athletics Track, featuring a group warm-up, drills, and a structured workout, followed by a coffee. These sessions are open to runners of all levels and abilities.
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Absolutely. Beginners benefit from learning how to build volume safely and develop good habits early, while experienced runners often need more refined programming and load management. In both cases, training is personalised to where you’re currently at.
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We coach across a range of distances, including 5km, 10km, half marathon, marathon, and trail/ultra events. Your training is structured around your chosen distance, background, and availability, rather than following a one-size-fits-all approach.
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Every plan is built specifically for the individual. Training considers your running history, weekly availability, recovery capacity, and any past or current injuries. Sessions are adjusted regularly based on how you’re responding to training.
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Communication is ongoing and direct. Coaching is delivered through a dedicated platform that allows instant messaging, training feedback, and plan updates. You’ll have an initial phone call, regular check-ins, and scheduled phone calls every few months to review progress and adjust direction. There’s also an optional team group chat, giving runners a way to stay connected and supported alongside their training.
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Yes. Many runners come to us after dealing with recurring injuries. Coaching focuses on managing training load, improving strength and movement quality, and progressing gradually to reduce the risk of setbacks. Where appropriate, we work alongside your allied health professionals - such as physiotherapists or podiatrists - and program in line with their recommendations to support long-term return to running.
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Yes. Evolve coaches runners across the Sutherland Shire, including Caringbah, Cronulla, Miranda, Gymea, Sylvania, Engadine, Menai, Jannali, Oyster Bay, Taren Point, and surrounding suburbs. Coaching is available both online and in person, depending on location and individual needs.
If you’re unsure where to start, you can get in touch via our contact form.
HOW’S IT WORK?
Step 1: Testing & Assessing
The first step in our run coaching is all about finding where you currently are and where you want to be. In this step, you will undergo some extensive assessing and testing to establish baselines; current performance/level, injury/health history, goals and ambitions.
This is conducted in a 3 step process:
Initial Consultation with a Coach
Establish baselines and find out all relevant athlete information
Performance & Fitness Testing
Conducted through our systems to measure and record current level of physical capacity.
Run Technique Analysis
A major key in developing a well-rounded runner, our goal is to identify injury risks and performance limiters.
The second step is where the magic truly happens. Using all of the information collated above, our coaches design a run-program to help you crush your goals.
This is conducted via 3 main ways:
Program delivery via TrainingPeaks
Seamlessly integrates to your smart watch, syncing all relevant activity data and information for your coach to have access to.
Constant Support & Program Adjustments
It’s no secret that running preps rarely go smoothly, injuries and life can easily get in the way. We understand this and it’s a reason we prioritise support channels so your coach is always there ready to help when you need them most via message and program flexibility.
Calls
Support is king and messages are great, but there is nothing quite like jumping on the phone and building a proper relationship. These calls will be every few months and extensively debrief how your training is going help us plan out the upcoming programming, enabling us to be at the forefront of your fatigue, performance and enjoyment!
Step 2: Structure & Support
STEP 3: RACE
Sure, there is a lot of fun to be had when training for an event, but the fun/challenge that arises on race day is truly something else!
This is conducted via 1 main way:
You go through a race/pace plan, achieve your goals and have fun!
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JOSH LOY
Ultra Runner
Sub 6hrs and an 80min PB for Josh at UTA50!
Already having a solid base, Josh jumped on our run coaching about 14 weeks prior with the goal to go sub 6:30 after hitting about 7:15 last year.
This year he implemented the race plan to perfection and nailed a 5:57 and massive PB.
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MITCHELL JOHNSON
Runner
Sub 90min and a big PB for Mitch at Noosa Half Marathon!
Overall was a bit of an up and down prep with Mitch doing some big hours at work and still consistently hitting his strength work.
We still managed to get enough running in the legs to pull through some big head noise and hit a big PB and break the 90min barrier.
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TAMMY GOLDSMITH
Runner
After making the decision to run my first marathon this year, I thought it would be beneficial to get a coach. I was hesitant at first as but when Luke reached out for a chat, I immediately knew I made the right decision. He understood my goals and worked closely with me to adapt the program around my pre-existing commitments and hobbies.
The knowledge and support received from Luke over the 18 weeks in the lead up to my run was second to none.I went into the Gold Coast Marathon with an ambitious goal of sub 4. Luke and Riley felt confident in my ability and supported me to get the sub 4 regardless of my doubts - which we achieved with flying colours, coming in at 3:52.
Evolve transformed my running capabilities, mental game and overall enjoyment of the sport. It was the best decision I could have made and will continue to make!
The Evolve Guarantee…
There is nothing we love more than helping athletes achieve great things. If you are working with us, then you are really working with us. Every step of our system is designed to minimise your injury risk and maximise your performance, we are so confident that you won’t be disappointed in our services, if you aren’t satisfied after 30-days, you will get 100% of your money back!
WHERE ARE WE LOCATED?
Evolve Human Performance is based in Caringbah and services clients across the Sutherland Shire. Our gym offers strength & conditioning, semi-private training, and run coaching for those looking for more than generic group fitness - with personalised programming and hands-on coaching at every session.
Our gym is located: Unit 3, 55 Willarong Road, Caringbah, 2229, NSW, Australia.
Our group sessions are at Sylvania Athletics Track.