Sprint & Middle-Distance Coaching in Wellington

Coaching for 100m–3000m Athletes

AIM Track NZ provides specialist sprint and middle-distance coaching in Wellington for junior, youth and emerging elite athletes.

We develop athletes across 100m, 200m, 400m, 800m, 1500m and 3000m pathways through technical mastery, evidence-based training, intelligent load management, race execution and whole-athlete care.

Elite performance is not accidental — it’s built deliberately, across seasons.

At AIM — Athletes in Motion — every coaching decision is made with the athlete’s full journey in mind, not just the next race. We support athletes preparing for school, club, regional, national and international competition pathways.

What You Can Expect at AIM

Athletes and families can expect:

• a clear seasonal pathway and performance plan
• coaching that is structured, consistent and athlete-centred
• technical feedback that is specific and repeatable
• training decisions guided by evidence, not emotion
• a culture of standards, ownership and execution

AIM coaching is designed to create athletes who are adaptable, resilient and confident, not dependent on perfect conditions.

Sprint Development — 100m, 200m and 400m

Sprints (100–400) — Technique + Science + Competitive Standard

As a Jamaican coach, Simon’s sprint philosophy reflects a culture of technical precision and performance expectation, paired with modern methodology.
We build sprinters through:

• Technical mastery that holds under speed and fatigue
• Evidence-based speed development and speed endurance
• Strength and power to support mechanics, stiffness, and resilience
• Competition habits that translate training into championship execution

Sprint coaching at AIM develops acceleration, posture, rhythm, relaxation, force application, speed endurance and race execution. Athletes are coached to move efficiently, compete with confidence and deliver under pressure.

Middle Distance (800m–3000m) — Durable Engine + Speed-Endurance Edge

Our elite middle-distance approach is long-term and individualised, balancing high-intensity speed-endurance with a robust aerobic base.
At the elite level, we apply a “long-to-short” approach:

• Build volume and aerobic strength first, then progressively increase intensity
• Maintain year-round exposure to multiple paces (not just one “comfort zone”)
• Develop athletes who can handle high volumes of quality work and still finish fast

Individualised Coaching

No two athletes develop the same way. AIM programmes are tailored to:

• Developmental stage (technical, physical, and psychological readiness)
• Competition goals and event demands
• Life commitments (school, sport load, travel, recovery capacity)

Training is built to create athletes who are adaptable, resilient, and confident, not dependent on perfect conditions.

What We Stand For

Our coaching is grounded in four non-negotiables:

• long-term athlete development over short-term outcomesevidence-based training with smart progression and recovery
• technical excellence and movement efficiency as performance multipliers
• wellbeing and psychological sustainability as essential to elite performance

We believe wellbeing and performance are inseparable.

The AIM Seasonal Framework – DPE™

AIM training follows a clear seasonal structure that teaches athletes when to work, when to wait, and when to perform.

Winter — Discipline

• Foundation building through consistency, capacity, strength, and technical habits.
• Focus: background training, resilient bodies, dependable routines.

Spring — Patience

• Pre-competition refinement with restraint and readiness.
• Focus: sharpening technique, race modelling, controlled intensity, staying healthy.

Summer — Execution

• Championship performance and race execution under pressure.
• Focus: performance routines, tactical intelligence, composure, and delivery when it counts.

The AIM Principles

Long-Term Growth – We develop athletes across seasons and stages — with progression that respects growth, maturity, and readiness.

An Authentic High-Performance Environment – Athletes thrive in clarity and standards. We coach with honesty, accountability, and consistency — no shortcuts, no confusion.

A Continuous Learning Mindset – We teach athletes why we train the way we do. Ownership grows when athletes understand process, feedback, and performance decisions.

Quality + Quantity of Sessions – Consistency builds the engine. Quality builds the edge. We pursue both — without breaking the athlete.

Performance Pillars

Our daily coaching is anchored in these pillars:

• Wellbeing & injury resilience (non-negotiable): safety, durability, and sustainable development
• Intelligent load management: progressions, deloads, recovery, and adjustments for growth, school, and competition demands
• Technical efficiency & movement quality: posture, rhythm, relaxation, force application, and repeatable mechanics
• Race intelligence: pacing, tactics, decision-making, and execution under fatigue
• Accountability & athlete ownership: standards, preparation, consistency, and self-leadership
• Championship readiness: routines, composure, and performance under pressure

Coaching Philosophy

AIM coaching combines technical development, evidence-based training, athlete education and long-term performance planning.

We do not treat sprint and middle-distance coaching as isolated events. Athletes are developed through a full performance pathway, with the right structure, at the right stage, at the right time.

The aim is not only to improve performance, but to develop athletes who understand how to train, compete, recover and grow.

Ready to Train with AIM?

Explore our athlete pathways:

AIM Performance Foundation • AIM Performance Development • AIM High Performance