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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,
I spoke to you not long ago about an injury that I had. After 15 years hiatus I started training again last year in November. I started at 1km, 3 times a week till i hit 14km about 3 times a week in late march.
On a morning i was setting out to do 16km I left pain in my calf and apparently tore my calf muscle at about 7km mark. I stopped running as I heard a grade 1 tear would need about 3 weeks to recover.
3 months later I started runnign again and had 3 weeks to train the city2surf.and did not too bad at 79min.
Now it has been about 6 weeks in training for this half marathon also. Last saturday was my first ever 2 hour treadmill run at slightly slower pace (6.45min/km). I was pleasantly surprised that i managed it.

I would just like to know do we really need to taper the last week especially in my case as I have not been training the entire 14/16 week intermediate training plan? can i continue to run the last week?

Thanks heaps,
Hi Vlad,
Please would you give me some advice ... I am running the Sydney marathon on the 16th September - I did my last long run 32km on Saturday 25th August. I set out on Saturday, I was very surprised to find the first 4km very hard with burning calves ( the route I took was my normal 4km speed training circuit) and then towards the end I really found it hard to keep going the last 10km and felt I'd run out of fuel, my legs were heavy but no pain. I was consuming endura sports energy gels every 7km about every hour with 240ml of water each time. - should I up the consumption of gels? I look forward to your reply - Sarah :)
I completed a half marathon on the 29th July but been sick with a chest infection since then. I’m just about recovered but I have another half on the 16th September. I’m concerned that I won’t have enough running done prior to this next race. Where do I start off again on my training program?
Hi Vlad! I’m looking to run my second marathon, in 2019, so I have plenty of time to train. I had ankle surgery in 2017 and have been cleared to run. I was hoping however to build in more rest days to lessen the strain on my ankle. I used a 20-week plan before that worked great but it generally has six days of running a week. Would the training benefits/efficacy be similar if I spread out each day of the plan over 40 weeks instead (so for every week of the original plan I would end up taking two weeks to do it)? I was thinking I could do low impact cardio on the new off-running days (bike, elliptical).

Any suggestions/insight would be much appreciated!

Hi Vlad, this is going to be my first full marathon ever. I've completed a couple of half marathons and shorter distance runs but I've been struggling with my training to reach the distance. Basically, after the 30km mark my legs feel like dead weights. What can I do to keep them fresh for that last stretch home. I run 4-5 days a week on avg some weeks 5-6 days with 1 day off. Also, what food do you recommend before and during the runs as I usually feel hungry by the half marathon mark. Any advise is much appreciated.


have been training for 3 months, running 3x a week. tues & thurs 3-5 miles, Saturday long runs that have alternated lengths such as 7 then 6, 8 then 9. Last week started having some discomfort in my groin muscle left side that aches off and on. Ran 3.5 miles Tuesday and this morning decided I should lay off till my Saturday long run.
Any tips?
Hi Sharon, thanks for the email. Im not sure what they mean by Taper in, I think it means to Taper before the Blackmores Marathon (Which is built into the programs), So depending on your level, I would download the relevant program from this site (Im sure you have) and I would pickup from where we are now BUT with these changes. You need to recover from the Gold Coast and it takes usually about 4 weeks. So for the next two weeks just dont do any of the speed sessions - just do easy runs in their place And for the next 2 weeks aim for about 70% of the volume on the other runs too. Then from there depending on how you are progressing, recovering and feeling start to ramp it up to be closer to the prescribed program. 3 weeks out the taper will start. Good Luck - Trainer Vlad
Hi Vlad. I completed the gold coast marathon July 1st and would like to know how to modify your training program so I will be ready for the Blackmores marathon. I am nearly 60. I want to avoid injury and have been told that I need to taper in, but I'm not sure how. I have completed a number of half marathons but only 2 marathons. I train 5-6 days a week.