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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 will be missing the 210 minute run scheduled in the intermediate marathon plan this week. Should I make up for this next weekend? (3 weeks before the race).

I have followed the training plan to date, including all long runs in the weekend.
Caitlin Johnstone
Caitlin Johnstone 21 Aug 2017
Hi Vlad, could I please add to my comment and ask how you think I should plan my long runs if I am unable to complete a long run next weekend 26th and 27th August?

Caitlin Johnstone
Caitlin Johnstone 15 Aug 2017
Hi Vlad, I ran 35km in the weekend. Can I start to reduce the lengths of my runs in the weekend now leading up to the Sydney Full Marathon?

I have plans next weekend which means I wont be able to complete the longest run in your training plan. Do you think this will inhibit my ability to complete the full distance? I have completed all other runs in the plan and ran 35km without too much trouble :)

Thanks for your help!
Caitlin Johnstone
Caitlin Johnstone 15 Aug 2017
Hi Vlad, At the moment I can run 5km and I've just starting following the 10km training program (5 weeks out from race day). Is it too late or do you think I will be able to do the 10km?
Hi Vlad, I've just taken up running and this will be my first 10km run. I'm keen to follow your schedule and will be doing most of my runs on a treadmill. What is the best way to gauge the tempo km/hour speed? It takes me 30 mins to run approx 4.5km at speed 10. (km/hr) - very slow!. Should I run at this pace for my runs? Any feedback for training on a treadmill would be appreciated. Cheers, Em
Hi Vlad,

I signed up for the City to Surf some time ago and only remembered recently that it's actually happening on Sunday. I am doing the Blackmores beginner's half marathon training program and this Sunday is meant to be a 100 min endurance run. The city to Surf will probably take around 85 minutes for me. What should I do? Can you suggest an alteration to the program for me or should I jog around the area for 15 minutes after the run?


Hi Vlad,
I am training for the marathon (my first) in September and would like to know more about the 'Functional Strength Training' mentioned in the intermediate program. I have spoken to a few people about what this would be and have been given varied responses. Could you please provide some details on what we should be including in our strength sessions?
Hi Vlad,
I'm a below average runner and in recent years I've been plagued by injuries. My exercise physiologist commented the need for me to run on mid or forefoot, rather than heel strike, which is my natural style.
I'm now trying very hard to strike under my body on my mid-foot/toes, however I've noticed some pain in my arch (I think it's my posterior tibial tendon, not plantar fasciitis). Is this just from the new strain on my calves from this style of running? Should I push through or give myself a break?
It's incredibly frustrating!