Sub4 Coaching

Francois van Rensburg (Head Coach) 1500m 3.35.8 Mile 3.58.2 3000m 7.48.3 #trackandfield#crosscountry#athlete#capetown#southafrica #iaaf Instagram: @Sub4coaching

[Sub4 Coaching @Sub4C]

@jerrymotsau @SocialRunnersSA Impressive

[Sub4 Coaching @Sub4C]

@nickwillis Totally agree!!

[Sub4 Coaching @Sub4C]

@MartGillingham @AllBlacks @Springboks The boks were simply awesome today!

[Sub4 Coaching @Sub4C]

Just posted a photo @ Vygeboom Pond https://t.co/zd5PnN5zSz

[Sub4 Coaching @Sub4C]

Global Running Day enjoyed by the whole squad to today. A fantastic finish to this terms racing! @ Fairmont High School https://t.co/oBv89JuE8j

[Sub4 Coaching @Sub4C]

Just posted a photo @ Fairmont High School https://t.co/OpVlct6q89

[Sub4 Coaching @Sub4C]

Another well judged performance by @iamnotxander during his 100th race for the “green machine” on the Fairmont Cross Country Route!
Well done we are extremely proud of you!
#consistency #crosscountry #athlete https://t.co/iQiBFY1xUJ

[Sub4 Coaching @Sub4C]

@USTFCCCA @FSU_Track Excellent

[Sub4 Coaching @Sub4C]

Just posted a photo @ Fairmont High School https://t.co/BKpeOuAAY0

[Sub4 Coaching @Sub4C]

Time in the gym is important for a middle distance runner. Today we combined some lifting and plyometrics.
#timetoshine
#athlete #coach
#800m #1500m #3000m #strength #power #speed @ Fairmont High School https://t.co/BrMyXydlKx

[Sub4 Coaching @Sub4C]

@sportmansa @albertostretti @10KValencia Thanks for sharing!! What a race. The depth of the field was unbelievable.

[Sub4 Coaching @Sub4C]

Just posted a photo @ Fairmont High School https://t.co/AIKtHDZDbT

[Sub4 Coaching @Sub4C]

Just posted a photo @ Fairmont High School https://t.co/gmkgyEVvmi

[Sub4 Coaching @Sub4C]

Another hot and beautiful morning in Cape Town! A new take on the cool down today🤔 @ Fairmont High School https://t.co/kgxuU6pRya

[Sub4 Coaching @Sub4C]

Just posted a photo @ Durbanville https://t.co/8xsNOFVYgH

[Sub4 Coaching @Sub4C]

Great to be associated with the @cape_milers_club looking forward to the series in January 2022
Enter here https://t.co/Bs955bLH5h @ Cape Town, Western Province https://t.co/hLtEzVkqFk

[Sub4 Coaching @Sub4C]

@LErasmus2 @FairmontFhs 🔥

[Sub4 Coaching @Sub4C]

Just posted a photo @ Stellenbosch, Western Cape https://t.co/s1PiQtSjSq

[Sub4 Coaching @Sub4C]

@runwithcuan Impressive run by McSweyn!! To think he raced a 3.32 1500 earlier in the week

[Sub4 Coaching @Sub4C]

Just posted a photo @ Parow Athletics Track https://t.co/Jg5ROLqgZM