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Got a training question? Ask Runlab founder and marathon runner, Vlad Shatrov below!

With over 10 years’ experience training runners together with competing at the highest levels in distance running, Vlad Shatrov knows what it means to be a runner.

After completing the 2016 Berlin Marathon in a PB of 2:18, Vlad knows what it takes to set a goal and really work towards it. He brings a wealth of knowledge and experience gained by racing numerous prestigious events abroad, at home, on road and on the trails. Vlad has a passion for running like no other and has trained with many of Australia’s best runners and coaches. Plus, he's running this year's Blackmores Half Marathon alongside many of you!

Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalized running analysis and programming. He has trained runners of all abilities, so whether you’re looking to run in the Family Fun Run, smash the Bridge Run, step up to the Half marathon or finish the Blackmores Sydney Marathon, he can help you with your training.

His running career started slowly – after undergoing surgery at the age of 10 to alleviate joint fusions in both ankles, he was told it was unlikely that he would be able to make a career out of the sport that he loved yet caused him so much grief. Undeterred, as a young teenager growing up on a sheep property in South Eastern NSW, he continued to push his body, enjoying the freedom that running provided.

Not only has he successfully competed in many individual road races, but he has helped many people, from absolute beginners to seasoned runners, achieve personal bests in both running and triathlons.

Got a question for Vlad? Ask him in the comments section below!

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Hi Vlad - 2 questions for you. 1. Any tips for recovery post marathon. - when can I run again regularly 2. Is it good to continue a long run day 20-25km each week with a total weekly Mikage of 50km just for regular fitness? I am thinking to run 3 days a week and do strength or other exercise the other 3 days a week. Many thanks!
Hello! I am registered for the full marathon in September however I am still recovering from an old ankle running injury (ligament partial tear) and doing very small runs of 4km maximum for the next 3 weeks (return to running program intervals of running and walking, specific calf raise exercises and gym), as directed by my physio. If all goes well I will be able to start training properly end of July however I realise it is quite late now, which training plan would you recommend for me to catch up and ensure I am ready for the marathon? How many kilometres should I target for the long runs once I start running and how much should I increase per week? Thanks a lot in advance.
Hello Vlad, I was looking at the Intermediate program and I see things like "30 min easy run". What does this mean exactly? For how long and at what time or pace? Or is there a scale for knowing which pace I should take for a easy run for whatever my goal is?
Hi Vlad. I have downdloaded the Intermediate Half Program. I notice there are no rest days? What day would you suggest could be swapped out for a rest day? Thanks
I'm following the advanced marathon program. Today's email says Thursday's session is intervals, yet the program says cross training and strength. Am I missing something?
Hi Vlad, I'm all signed up for the marathon this September and I'm assuming at this stage it's still going ahead so have kicked off my training and trying to be as compliant as possible with your program! I knocked out a 3:10 last year but would have been closer to 3:05 if not but for the muscle cramping with 7-8k to go. My goal this year is to try and break 3 hrs. My issue at the moment is I've had a flare up of Achilles tendinopathy. I've been managing this as best I can and have eased off the KMs initially and done a gradual build back up of the mileage. Started with isometric holds and will progress to loaded raises soon. What are your main tips for doing marathon prep with my goal in mind whilst managing the Achilles properly? Also any other general tips on cramping and other helpful advice to get me there would be awesome! Cheers Rob
Hi Vlad, Thanks very much for the programs over last few years. I took the step from 3 runs a week on your Intermediate program last year, to 5 runs a week on your Advanced program this year. I managed to stay injury free and healthy and pushed my best times in training across all distances, but could not better last year's time of 90'. Time to reassess, and I think perhaps I should have reached peak volume further out from the race (this year was about 1 month closer to the race, and that volume was more than double last year's). What do you think?
Hi Vlad, I don't have a question but I just wanted to say thank you for the great training program. I have been running for a number of years but thought I was at my limit and couldn't really improve more. But I decided to try and follow your program as much as possible and it paid off big time. I managed to set PBs in a 10km and 21km leading up to the marathon and finally today also manged a marathon PB of more than15mins. All from following your 16 week program. Thanks so much, its been an amazing journey.