fast8trackclub
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The F8TC is a worldwide group of athletes working towards a common goal of running 2 laps of the track as fast as possible! Team Coach Justin Rinaldi #800
Any open track
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Flash Results
@pbol800
4th
We had a plan, we stuck to the plan and it came up a little short.
So proud of this kid. You’ve done far more for our country 🇦🇺 over the last few days than you can imagine.
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812
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613
When your Dad has come 4th and your Mom as come 2nd, winning an NCAA title is the only way to one up them.
1:44.26 (53.1, 51.1) 🔥🔥🔥
@willsumner3
9
29
465
800m training is hard. One night you’re rolling out 22 point for 200m then next morning coach has you doing 2min repeats well under 3:00km pace, off a short rest!
#800m
#project143
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Final is here!
We’ve shared every workout we’ve done over the past 12 months leading in to this 800m final, and all we ask in return is that you spend 100+ second cheering for
@pbol800
Go Bol 🙏🏼🔥
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13
258
Saturday: big one on the track this morning.
3x3x400m with 90sec rest and 5min between sets ave 55.4sec
This was a workout that Joaquim Cruz (1984 800m Olympic Champ) regularly performed in the 80’s
#800m
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I can 100% confirm that Pete has NEVER even considered taking a performance enhancing drug, let alone inject himself with one. We have always been open & transparent in regards to our training and will continue to do so. All we can do is trust in the process and be open & honest
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Thursday: Planned workout was 2x200, 1x400, 2x200 in 24/48/24 or a touch quicker
Boys went 23.5, 22.5,47.1 and I called it a day right there
Sometimes if things are going that well, it’s best to be happy with what you are seeing and be confident that they are in good shape 💪🏾💪🏾
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4 indoor titles 13 medals, long career representing your 🇬🇧, ran National Champs despite being ill, lost by the barest of margin .Locked out of his home track all winter, within the World Aths quota, but still not selected for a home championship 😤
@BritAthletics
@scotathletics
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T E M P O T U E S D A Y
3 sets of 8x200 with 20sec R (3min between sets) in 31-32”
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Thursday: Back Inside 🦍🦁
6x200m with diminishing recovery
5-4-3-2-1 min @ 23-24sec
ave 23.84
Tuesday was to work on the last lap, today was all about the first lap
#800m
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Today is a great day!
🙏🏼 to everyone who stood by us, your support has been enormous
🙏🏼 to my athletes, who defended Pete and themselves relentlessly
🙏🏼 to my wife, who endured countless nights of me in tears, unable to sleep
🙏🏼
@pbol800
for showing me what true strength is
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Friday:
@pbol800
2x200 + 1x400 with 7-8min rec
200’s fast but relaxed, then carry that speed in to the 400
🎯 22.8-23.0 and 46.9
⏱ 23.1, 23.2, 46.8
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Saturday: last ‘hard’ workout before world champs ✅
3x600m (90”R) tempo + 2 sets of 500 (2’R) 300 (1’R) 200 with 15’ between sets. Faster than race pace 🔥🔥
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Tuesday: Treadmill Tempo
@pbol800
building back up to a full training load, ahead of racing in late May.
20x1min with 30sec R at 19.5km
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Tuesday:
Great to have
@pbol800
back in Melbourne after being away for the last 6 months!
Welcomed him back with
20x300m with 100j rec ave 46.04
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We lost one of the all great 800m runners over night, Sir Peter Snell 🇳🇿
- WR 800m 1:44.3 & 880y 1:45.1
- Double 🥇🥇 800 Olympic Champ
- WR 1000m 2:16.6
- WR Mile 3:54.1
- 🥇1500 Olympic Champ
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TEAMWORK
Last nights result would not have been possible without these two
#800m
@Templeton44J
@j0sephdeng
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Thursday: 30c ☀️
2x1000m 2’R at 2:57 (3:00 🎯)
Spikes on
300,400,500,400,300 with 3,4,5,4’R
🎯 54 sec pace (1km race pace)
39.9, 54.0, 67.1, 50.2, 37.0
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154
Thursday: 6x300m with 3min rest ave 38.7sec. Last hard workout before racing over 800m in Sydney on the 23rd
#800m
#lactic
🚂🇳🇿🇦🇺🇯🇵🇯🇵🇯🇵🇦🇺
@JRNHeadlines
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Flash Results
Heat 1
@pbol800
2nd 1:44.13 NR Q
Heat 2 Alex Beddoes 7th 1:47.26 NR
Heat 4
@jeff_riseley
4th 1:45.41 q
It was a good morning ✅🔥
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Race Results: Sydney Track Classic 800m
@pbol800
1:45.85 (1)
@j0sephdeng
1:45.89 (2)
@dylan_stenson
1:47.72 (5)
#800m
#F8TC
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Thursday: Hills
I could have posted a nice vid of
@pbol800
running up the hill, but this one tells a better story
2x8x150m with jog back rest and 5’R between sets (vid between sets)
Sets run like this
1 & 5 150 easy
2 & 5 Last 50m hard
3 & 7 Last 100m hard
4 & 8 150m hard
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Saturday: Tempo +
4x1000m 1’R (2’R) 4x500 1’R
3:13, 3:08, 3:03, 2:58
1:29, 1:28, 1:24, 1:15
@j0sephdeng
just building back in to shape. Takes about 9 weeks for him to get in to 1:44 shape 😆
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Love this little clip moments after JD’s 1:43.99
@pbol800
rushes over to congratulate training partner and best friend
@j0sephdeng
on breaking his own National Record by 0.01! Then runs off to the start of his 1500 and drops a 3:34.52 pb
Project
#sub143
is underway
#teamwork
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Thursday: Lactic
3x3x200m with 30”R and 5’ between sets 🎯 25.8-26.0
Last ‘hard’ workout ahead of racing Saturday week ✅
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Super proud of what this kid was able to achieve in 2023 given all the shit he was put thru. He’s been knock down, let down and put down.
Thru all this he has remained respectful, resilient and above all, stayed positive when everything was stacked up again him. Much respect 💪🏿
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Saturday: Tempo
3x1 mile 90”R
5:07, 5:02, 4:52
One athlete tapering for a race on Thursday, the other getting back in to things 🙏🏼
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Thursday: 800m training is hard
2x500, 300, 200 with 4’ R and 12’ between sets at 51/52 400m pace
Guy 🦍 🏴 and Marc 🦁🇩🇪 are hitting camp
#3
next week in Frankfurt
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M O N D A Y
Tempo 7x3min with 1min R
Blood lactates for the group between 2.9-3.5 speeds between 19-20km
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T U E S D A Y
Last workout before Nationals
2000m tempo + 3x150m ✅
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7TH IN THE WORLD
@pbol800
1:45.51 (52.47)
Wasn’t our day today - but we’ll come back better than ever.
Congrats to the winner and all 8 finalists on a great series of 800m running 👏🏼👏🏼 What a great event to watch
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T U E S D A Y
10min tempo (3:10km)
+
8x200m with 2’R at 24-25”
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Tuesday: 20x200m (45sec rest) ave 28sec - on the grass oval at Melbourne High School. Ironically, this is the same place a young Ralph Doubell trained on in the early 1960’s before going to win🥇at the 1968 Olympics (1:44.40). Fitting the current AR holder did a few laps.
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After running 1:46 point 15 times in his career, Mathas was keen to make sure he didn’t add number 16 to the list!
His best was an agonising 1:46.00
1️⃣ : 4️⃣5️⃣ . 7️⃣5️⃣ ✅
Next target is to get Bol off his 1:44.00 (1:44 x 10)
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To the person that broke in to my car and stole my stopwatch - can you please go thru the data and send me the splits from the guys workout on Saturday. Thanks 🙏🏼
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Saturday:
3 sets of 400/200/200 with 3min between reps and 5min between sets. 800m race pace and faster. Everyone looked great today 💪🏾💪🏼
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2022 Reflections
We need to get better, it’s that simple
- need to get slightly faster (400)
- need to get slightly fitter (1500)
- need to be slightly more agile with race tactics
- need to be able to close harder in the last 100m
- need to win more
See you all in 2023 🔥
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T U E S D A Y - U S A
6x200 with diminishing recovery 5-4-3-2-1min
average 24.18
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H I L L S
Turning up the heat of these hill workouts as we approach summer.
6x260m with 3’R at 37-38sec
6% gradient
Intended results ✅
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T H U R S D A Y
Coach needs a quicker scooter 🛴
10x300m 1’R at 43-44sec (in flats)
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Thursday: 36c ☀️
3 x 10 x 200m 5’R between sets
Set 1 - in 30” with 30”R
Set 2 - in 28” with 45”R
Set 3 - in 26.5” with 60”R
It was hard, but we had a great group helping Mathas get thru it.
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Saturday: 6-8x1000m in 2:54 down to 2:44 with 90sec recovery on a cold and wet Melbourne morning. Good international crew Mathas 🇳🇿 Clarke and Huffer 🇦🇺 and 🇯🇵 NR holder Kawamoto, High School rec holder Kureiaron and Hanamura rounding out the crew.
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Saturday:
8x100m 20”R at 15”
6x1000m steps downs with 90”R
🎯 3:10x2 3:00x2 2:50x2
⏱️ 3:08, 3:08, 2:58, 2:57, 2:52, 2:43
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What a ride the last 18 months have been! Super proud of this kid to get to the starting line and give it his all
Every athlete has their own story to tell and we as spectators should try and learn more about the person (not athlete) as those stories are so special
Be kind 🙏🏼
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Olympic Reflections
Prob rate us an 8 out of 10
- 4th place in the final 😤
- 2 in the semi finalists 👍🏼
- 3 x NR’s ✅✅✅
- Support of the Nation ❤️
Hungry for those extra 2 points in Paris 2024 🇫🇷
#projectparisgold
#800m
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T H U R S D A Y
5x300m with 4’R
37.2, 37.1, 36.1, 36.9, 36.0
ave 36.6
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Emmanuel WANYONYI didn’t look great yesterday and was probably lucky to be in the final after causing the fall in the semis. But wow, he looked great today 1:41.71 🔥

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Thursday: Fartlek
3 sets of 4min (2min jog) 2min (2min jog) 28mim total 8.3km
Ave pace was 3:22km including the jogs
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W E D N E S D A Y:
4x600m 1’R at 1:40
Spikes on
3x300m with 100 walk R 42-40-38 (with cut in practice)
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Sports Integrity Australia have a lot to answer for. So far all our requests to have an open dialogue with them have been meet with silence. To say we are frustrated is an understatement.
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T U E S D A Y
6’ tempo + 3x5x200m with 30”R and 3’ between sets at 28-30”
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S A T U R D A Y
introduction of 800m work, while still maintaining some volume
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Injuries are not set backs, they are just challenges to find a new way forwards. If you think that ‘Plan A’ always works when you’re a coach, you are in for a rude awaking.
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S A T U R D A Y
Racing Monday
2x800 (1’R) 2:20 + 2x200 24-25”
Not Racing
3x800 (1’R) 2:20 + 500,300,300 (2’R) 64,38,39+ 10x200 (30”R) 32 >>28
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Monday: Speed
Hurdles, Drills, Plyos
3x30m (2’R)
3x60m (2’R)
3x120m (2’R) 13.7-14.0
5’R between sets
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H I L L S
@willsumner3
back up yesterday’s track workout with some hills
2x5x200m with 90” jog back rR and 5’ between sets
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Friday: Tan Time Trial (3.82km) with the
@melbtrackclub
crew.
Those boys really put us thru the ringer with
@Stewy_mac3
running a very fast 10:12 💥 just 4 sec off the Tan record.
@j0sephdeng
ran a 14sec pb 10:51
@pbol800
ran a 23sec pb 10:56
Fitness test ✅✅
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Thursday: Track
Bol (in flats)
5x300 1’R 43-44
4x300 90”R 41-42
3x300 2’R 38-39
Mathas/Deng/Beddoes
800 (600 for Beddoes)
1:46.3 (53.4/52.9)
6x300 tempo (100m walk/jog)
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Backing up yesterday’s speed workout with some endurance
@willsumner3
///
5x4’ with 2’R at 5:13 mile pace
As legendary coach Frank Gagliano use to say, ‘when you are coaching middle distance athletes, you are always mixing speed and endurance in the bowl at the same time’.
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Base work
3 sets of 8x300m with 30”R and 3’ between sets. 🎯 49-50sec ❤️ 165
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T U E S D A Y
10x300m 90sec R 🎯44.0 ⏱️ 43.6
Goal is to progress the average down toward 41.5 by June.
@pbol800
stayed in his
@adidasrunning
#SUPERNOVA
///
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11 days to go
4x2min @ 2:50km
4x1min @ 2:40km
4x30sec @ 2:30km
1min R and 2min between sets
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Monday: Some people say ‘we haven’t even started speed work yet’ - we’re different, we are always doing speed!
Pfaff Drills
Dynamic Stretching
3x30m (flats)
3x50m (spikes)
1x200m relaxed 22.8
Aim is to progress the 200m time down to 21.5 over the next few months
#F8TC
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T U E S D A Y
2000m tempo
10x200 in 26.5 alternating 30” and 1’ R
1000m tempo
1x400 in 48.6
@joshhoey21
Racing 800 on Saturday in 🇩🇪
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2 days out and pre race done ✅
Deng/Bol 2x200
Mathas/Beddoes 2x150
Reps at first lap pace, nice and relaxed
We normally do this the day before, but given the heat, travel time and how busy the WU track is, I moved it to 2 days before. Tomorrow we just chill
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S U N D A Y
1000m tempo 3:10
3x120m (80 walk) 15.0
2x4x300m with 4/10’R 38-39
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S A T U R D A Y
2000m tempo
10x200m with 30”/1’R (alternating) 26.5
1000m tempo
1x400 hard
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Monday
8x200m (200R) alternating reps between 28 & 24 sec 🎯
Hitting the target spilts is always a challenge when the pace varies so much. Pete had a 50% success rate 😂
@pbol800
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Saturday:
@pbol800
500 (spikes) + 8x500m (flats) + 500 (spikes) 62.0 - 1’24” - 63.1
May have been a 🤮 at some point during the workout
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Tuesday:
@pbol800
Flag 🏔️
20x1min with between 30”-1’R depending on feel. First real workout up there ✅
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Saturday: Day 8 🏔
6min tempo (4-5’R)
12x30sec hills jog back rec
6min tempo
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