I’m Rhys Sandery, an accredited Level 3 Athletics Australia coach and a coach at the Adelaide Harriers. Coaching is in my blood. I grew up in a family that has spent decades helping runners achieve more than they thought possible. With over 30 years of Sandery coaching wisdom behind me, I combine proven tradition with modern sports science to help today’s athletes train smarter, not harder.

I specialise in coaching recreational runners. Athletes who love running but feel stuck at the same pace, or who are struggling to balance training with the rest of their lives. My approach is built on carefully structured interval training: just one or two quality sessions a week, integrated into goal-focused programs. This balance delivers sustainable performance breakthroughs...without the breakdown.

Alongside recreational runners, I also work with athletes and professionals where running performance is critical. I’ve coached Hyrox competitors to balance endurance and strength, soccer teams to build match fitness, Defence candidates to meet elite selection standards, and emergency service personnel to pass beep tests and running assessments.

No matter the context, my philosophy stays the same: interval training is the lever for adaptation. I believe in smart, evidence-based coaching that respects recovery, reduces injury risk, and creates long-term gains, without long-run pains.