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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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Thanks in advance. Darrel. (For last comment)
Hey Vlad! Congrats on your Comrades performance. As for an above average, but below your level runner, how long should I take before I start doing speed sessions after doing the Comrades.
Hi Daniel - Training approaches do change overtime as we learn more and more about the benefits of training. I have attempted to bring you the most comprehensive advanced program and hence it has evolved since 2016. The main difference is the strength work which in the past we would have recommended people do but not have actually included it within the program. The other change really is only the hillier runs which phase out. But you also need to listen to your own body and note its a guide. if you are concerned use a combination of the Intermediate and Advanced approaches or email me with specifics and Ill get back to you. Trainer Vlad
Hi Vlad, I'm relatively new to running, although I've remained relatively fit through my short life (I'm 24) due to competitive sport. I've been following the training program but am finding at the end of my long runs, my hip flexors and feet are really sore. I'm thinking it may have to do with running technique (I've always run quite flat footed) and was wondering where I should best go for some advice, or if the pain is pretty normal for beginner runners? Thanks!
Hi Vlad,

I have used the Blackmores Advanced Marathon training program previously (2016). I had started to use it again this year when I noticed there was a newer version. Why has the Advanced program been changed? It seems a lot more intense.


Hello Vlad
I am following the Half Marathon Advanced program. I have a query regarding the running drills and what you would recommend. In last week's session I did high knees, A-skip, B-skip, butt kicks (2 variations), straight leg bounds and carioca/grapevines. Are these good drills and how many reps of each or time spent on drills would you suggest?.
Thank you, Colleen
Hi Vlad,
I can't follow the program exactly as it's designed. Is it ok to change up the order of training types within a week, and apart from the long runs, which are the next most important ones not to miss? I'm aiming for sub-5 hours.
Hi Vlad, I am planning to break my PB and get as close as possible to 3hr at full marathon. I am religiously following a running program for breaking PB. The plan has more slow long runs than speed training, and in a progressive way as we go. Does it sound like a right plan to you? Wondering if I should switch to another one before it gets too late.