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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'm training for the upcoming marathon and not sure when to do my last long run. I have done one 28km run and two 32km runs. The last 32 was on Saturday. Should I be aiming to do another long session or should I start to taper off?

How do I work out my ideal running weight?
Hi there. I've entered the marathon, it will be my second. I did 28km at 4 weeks to go, 32km planned for 3 weeks out but I won't be able to do it! So my question is, do I do the 32km with only two weeks to go, or settle with 28km having been my longest? I'm 49 and worried about being either under or over done!!
Hi Vlad, I'm preparing for my first marathon but carry a relatively high level of fitness from cycling. Training has been going well to date following the intermediate plan, at least until the last long run (180 mins). Felt OK during and knocked over 34 relatively flat kms. However, within minutes of stopping I was feeling nauseous and started vomiting (this carried on for the next couple of hours). I'd been sipping water on occasion and having an energy gel every 45-60 mins. On previous long runs I'd been using gels but not really drinking, and while I've finished feeling fatigued (and thirsty) I haven't felt sick. Back running fine this week.
Do you think I've fallen over due to fitness or my nutrition strategy, or something else entirely?

I've been training for Blackmores half, which will be my first for 13yrs. I run 3x per week, 1x 8km, 1x10km and a long run on a weekend, increasing by 1km per week, currently up to 20km.

I'm doing another half this Sunday, but this week, both midweek runs my legs have felt like lead, hard and unspringy meaning both runs have been very hard going.

I stretch and do some hamstring and glute strengthening exercises on my rest days. Why are my legs suddenly feeling like this? I'm feeling like I'm really going to struggle at my race this weekend. Thanks.
Hi, I am a intermediate marathon runner - done 12 marathons in the last 4 years (times between 04:05-04:15) as well as 6 ultramarathons (Comrades marathon & Two Oceans in South Africa) - the last 12 months I have done very littel running - 300km's this year. I have been sick with flu for the last 3 weeks so have not run at all. I plan to do 150km's of training before the Sydney Marathon. Is this enough? Should i rather just skip the race??
Hi Vlad, I'm doing the half. My PB is 1:52:00 and I've got a goal time of 1:45:00. Last 2 weeks I've trained 15km @ 4:55 and 20km at 5:28 (10km) out and 4:54 (10km) back. I was planning 21km alternating 1km @ 5:30 1km @ 4:55 this weekend.

1) as there is no 1:45:00 pacer, what strategy should I use race day (out quicker - maybe with 100min pacer, to build up time buffer, or try constant pace 4:57 for whole distance)?
2) any other recommended training workouts for the next 3 weeks?
Yes that will work ok. Just make the Wednesday 75 minute run a 90 minute run next week. Thanks - Trainer Vlad