Middle Distance

Information

Time

Monday 4.45-6pm
Tuesday 4.45-6pm
Thursday 4.45-6pm

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Location

UQ Sport Athletics Centre
The University of Queensland,
Sir William MacGregor Dr,
St Lucia, Qld 4067

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Ages

Junior / 7-10 years
Intermediate / 11-15 years
Senior / 16+

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A man running outdoors in the rain, wearing a sleeveless athletic shirt and shorts, with a focused expression.

Why train with us?

Middle-distance running demands more than fitness. It demands discipline, efficiency, resilience and smart race execution.

Our Middle Distance program is led by Michael Hillardt, a former elite athlete coached by the legendary Norm Osborn. Having trained and competed internationally alongside world-class athletes, Michael brings over 30 years of coaching experience, including more than two decades developing athletes within school systems.

At Future Athletics, we take a long-term, structured approach to distance development. We don’t chase quick results. We build aerobic capacity, running economy, strength and race intelligence progressively, ensuring athletes improve sustainably and confidently.

Each athlete follows a program tailored to their age and stage of development. From learning pacing and technique as a junior to refining race tactics and strength endurance as a senior, every phase has purpose.

Our program includes both cross country and middle-distance track training, allowing athletes to develop the endurance, speed and strength required to compete at a high level across seasons.

We operate three structured squads:

Junior (7–11 years)
Intermediate (12–17 years)
Senior (18+)

Training times are aligned to create a culture where younger athletes are exposed to the standards and habits of experienced senior runners. This environment builds accountability, professionalism and long-term success.

Whether your goal is to build confidence, represent your school, or compete at state and national level, our program provides the structure, expertise and environment to help you get there.

If you’re ready to commit to the process, we’re ready to coach you.

Middle Distance

You will learn pace judgement that allows you to run at the right pace for any training session or competitions where you finish in charge of what you have just completed. There is also a focus on tactics whether it be cross country or track racing that will allow you make the right decisions at the right time that will give you the outcome you are looking for. In a group environment you will have the chance to be challenged that will assist in developing your fitness and at the same time give you the confidence to grow as an athlete.

A male coach talking to two young female athletes on a track field, all dressed in athletic clothing, with the coach gesturing with his hand while they listen attentively.

Cross Country

With our training for cross country, it requires pace judgement, endurance, and enough speed to separate you from the pack. We will teach you how to translate training into competitions with race tactics and when to push in the right moments to use your energy to stride away from the rest. With a group around you involving the best sprinters and cross country athletes in the country, it gives you a wide range of athletes to push you in all different ranges of training to help you reach your true potential.

Speed

With the mix of learning to pace yourself and the training of endurance mixed with learning top end speed and attacking power from the best sprints coaches adds another element to this event. The variations of training with hills, sand work, plyometrics and mini hurdles to increase speed. Having the chance to learn from the best middle distance coach and world level sprint coaches is really what separates us from the rest.

A young girl in athletic wear running on a track during daylight, accompanied by an older man, possibly her coach or parent, who is holding her hand and encouraging her.

Train with Us.

Built Through Trust

Progress doesn’t happen by accident. It’s created through guidance, belief, and the daily conversations that shape confidence, discipline, and long-term performance.

A young female athlete running on a track during a race, wearing a numbered bib, athletic shorts, and running shoes, with a race number 7 attached to her shorts.

One Stride at a Time

At the heart of every champion lies a commitment to discipline, dedication, and the pure love of the sport.

Nurturing Excellence, Rain or Shine

At the heart of our coaching philosophy lies the unshakeable commitment to nurturing excellence. Our seasoned coaches are dedicated to providing unwavering support and world-class training to help each athlete not just meet, but exceed their personal goals.

Support That Wins

Performance isn’t just built on the track. It’s shaped by preparation, recovery, and a team that shows up for every athlete. This is the environment that keeps athletes healthy, focused, and ready to perform when it matters.

Fundamentals First

Strong movement starts with the basics. By teaching correct mechanics early, athletes build confidence, coordination, and control that carry through every stage of their development.

Athletes resting under a canopy labeled 'Future Athletics' at a track and field event, with some sitting on chairs and others on the ground, and a coach or instructor demonstrating stretching.

Learning the Process

Before performance comes understanding. Athletes learn how to train, how to move, and how to work together, building confidence, discipline, and habits that last far beyond one session.