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Pace Theory – Run Club

@pacetheory

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Pace Theory
Helping serious runners stop wasting months on the wrong training and start making progress that actually compounds.
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Built for those who chase more.

This is Pace Theory.

Learn more — link in bio
🎥: @martinxdinh
📍. @physiproathletic taken in PhysiPro Athletic by @pacetheory

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a year ago

MELBOURNE MARATHON FESTIVAL >> PACE THEORY RESULTS! 🔥

A massive weekend of racing for the Pace Theory athletes, with some huge PBs, marathon debuts and standout performances across both distances!

🏅 MARATHON - 42.2KM

🏃Shane Loorham
2:44:40 → 2:40:34* PB ⚡
4 min 16 sec improvement

🏃‍♀️ Tia
3:30:00 → 3:13:05 PB ⚡
16 min 55 sec improvement

🏃 Adam Luther
3:58:00 → 3:41:35 PB ⚡
16 min 25 sec improvement

🏃 Wes Cordingley
2:46:51 — Marathon Debut! ⚡

🏃 John Lang
3:26:38 (Net Time)

🏅 HALF MARATHON - 21.1KM

🥇 Seth O’Donnell
1:01:20 — 1st Place Overall! 🏆

🏃 Owen Dumsday
1:13:26 — 31st Overall

🏃 Luke Buckley
1:25:52

🏃‍♀️ Izzy Atkins
1:30:08

Nine athletes across two distances, with plenty to celebrate!

Behind every result are months of consistency, patience and hard work. It’s great to see that preparation translate into performances on race day.

Congratulations to everyone who raced. Proud of the effort from the whole team! 💜

PACE THEORY | MOVE WITH INTENTION 📈 by @pacetheory

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7 days ago

If you’re training hard for Hyrox but the run is still where you’re losing time, something in the setup needs to change.

Comment FRAMEWORK and we’ll send you exactly how we set it up. by @pacetheory

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9 days ago

James spent years doing what most runners do.

Just smashing himself.

No structure. No plan. Just going hard and hoping the fitness would show up on race day. His 5K PB was 18:50, and he ran it alone, just to see what he could do. No coach, no program, no real reason to think the approach would ever stop working.

It does eventually stop working. It stops working for everyone.

He came to Pace Theory eight weeks before a city road race. Work keeps him on his feet all day, so the training had to fit around a life that doesn’t stop for running. Tuesday and Thursday on the treadmill. Easy days actually easy. One hard session Saturday.

His words: “It’s got a bit of a flow now. It fitted into my schedule. And it’s working.”

Race day was windy. The kind of wind that shows up in the forecast and makes you recalibrate expectations before you’ve even laced up. James saw the forecast. Said exactly what most of us would say.

He ran anyway.

He crossed the line and did the maths in his head. Thought he’d gone around 17:23.

Official time: 17:34.

A one minute sixteen second PB, into a headwind, in his first proper race under a coach.

The guy who used to just smash himself now knows exactly what he’s doing and why. That’s not fitness. That’s understanding. by @pacetheory

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23 days ago

“I’m scared shitless sending this form through. But that says what it would mean to me to be coached by the team.”

That was Ben. December 2025.

He’d gone from not being able to run 2km to hitting 20-22 minute 5Ks on his own, training alone in Toowoomba, no coach, no squad, just himself and his morning runs. His words: “I feel so blind in what I’m doing.”

5K PB: 20:19. 10K: 43:11.

His body was already talking to him. “I’ve got the inklings going, dude, you’re not going to get away with this.”

We didn’t chase speed. We built the base. Easy volume, controlled threshold work, strength once a week, and patience.

A few weeks in, he called the structure “a godsend.” His work could be chaos. His training gave him order.

Then things started clicking. Paces that used to take everything started to feel smooth.

“I was hoping to get to this point where it just feels nice.”

In May, he lined up for a 10K. Brutal headwind. Lost his rhythm on the bridge. The disbelief voices came at km 7. He threw water in his face to reset. Then at km 9, the voice came back.

He told it to fuck off.

That’s when he found the gear.

Chip time: 41:01. A 2:10 PB.

“I haven’t put two 5Ks together like that before. We’re so on the right track.”

The 5K followed. 18:00. Down from 20:19.

9 months in, he told me something I haven’t stopped thinking about.

“It’s like being able to run like I was when I was a kid.”

That’s what consistent, structured training gives you back. Not just fitness. The feeling. by @pacetheory

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24 days ago

Race day for our athletes at Run Prix (windy 🌬️) Round 3.

Proud doesn’t cover it. Watching these people guys show up, execute, and leave everything on the course is exactly why we do this. 🔥

Results speak for themselves.

Want coaching that actually moves the needle for you? DM us COACH. 🤝 taken in F1 Australian Grand Prix by @pacetheory

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a month ago

When Owen first joined Pace Theory, one thing stood out straight away. His speed wasn’t the problem, his race performances just didn’t match it. We knew his aerobic engine was the limiter, so instead of chasing harder sessions, we spent months building the foundation and systematically improving the areas limiting his performance.

One by one, we saw Owen’s times drop across the board 👇

📈 Half Marathon: 3-minute PB

📈 10K: 30-second PB

📈 5K: 14:37 → 14:18.46 🥇

📈 1500m: 12-second PB

The most satisfying part wasn’t just the PBs. It was seeing him finish today’s race strong enough to close the final 600m in 90 seconds and the last 200m in 27 seconds to take the win. 🥇

Seeing Owen finish his season racing internationally for the first time, representing Australia 🇦🇺 in Belgium 🇧🇪 over the 1500m and 5000m, has been incredibly rewarding, especially knowing where he started. taken in Sport Vlaanderen Heusden-Zolder Velodroom Limburg by @pacetheory

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3 months ago

Coming off a strong 1500m performance, Pace Theory athlete Owen is now turning his attention to the 5000m this Saturday at the KBC Night of Athletics in Belgium.

This was his final tune-up session before race day. Four controlled 1K reps to sharpen the legs, build confidence, and make sure everything is ready when it counts.

The hard work has already been done. This week is all about arriving fresh, trusting the process, and executing on race day.

Looking forward to seeing what Owen can produce over 5000m. 👊 taken in Leuven, Belgium by @pacetheory

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3 months ago

Over the last 12 months, Owen has continued to improve across every distance:

🏃 1500m
2025: 4:03 → 2026: 3:51

🏃 Half Marathon
2025: 71:00 → 2026: 68:00

🏃 10K
2025: 30:52 → 2026: 30:23

Next up is the 5K.

Last year he ran 14:37. The work has been done, the progression has been there across every event, and now it’s time to see what that translates to over 5 kilometres.

One race won’t define the year, but it’s another opportunity to see months of consistent training come together.

Good luck, Owen. 👊 taken in Kortrijk, Belgium by @pacetheory

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3 months ago

The results are in. 👇

Joshua Hudson – 1:09:50 (Sub-70 + PB) 🔥
Matt Taylor – 2:41:01 (7:37 Marathon PB)
Luke Buckley – 1:21:47 (6:13 HM PB)
Rory Crowley – 2:53:31 (Marathon Debut)
Matthew Bradbury – 1:10:06 (54 sec HM PB)
Tia Zhang – 1:33:56 (First PB beyond her pre-injury best)
Andrew Blake – 1:20:27 (Strong run in Wellington despite tough conditions)
Jayden McCormack – 1:41:44 (HM Result)

A weekend full of breakthroughs 😮‍💨

From first-time marathoners to huge personal bests, it’s been incredible to watch our athletes put months of consistent work into action.

Congratulations to everyone who raced. Whether it was a PB, a debut, or simply another step forward, we’re proud of the commitment you’ve shown throughout the journey.

If you’re ready to stop guessing and start training with a structured plan that’s built around you, we’d love to help.

Comment COACH below and we’ll send you a DM with everything you need to get started 🙌 by @pacetheory

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3 months ago

‼️ Two all-out sessions a week might be the reason you’re not improving. 🫤

It feels like the hard work that drives progress, but going that deep costs more than it gives back. 🔻

❌ Push close to maximal effort too often, or in the wrong phase of your training, and it works against you. You need more rest days, your easy runs fall flat, and your quality volume drops for the week.

✅ Run those same sessions controlled instead, and the cost drops. You’re not wrecked afterwards, so you can train at quality four or five times a week and absorb all of it.
That’s not less work. It’s far more of the work that actually counts.

And it counts because controlled time at threshold trains your body to clear lactate and use it as fuel, so you hold stronger paces before fatigue sets in and race pace starts to feel comfortable.

You only build that from volume your body can handle, and you only get the volume when you stop running yourself into the ground twice a week.

Comment WEEK and I’ll send you how we structure a week like this, and how to find your own controlled effort whether or not you train with a lactate meter. by @pacetheory

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4 months ago

‼️ Most runners understand the importance of speed work.

What they don’t understand is timing.

A lot of runners try to stay race-fit year round, constantly touching the same paces and workouts. 🤦‍♂️

The result? In the long run they struggle to create meaningful improvements. 📉

✅The best training plans aren’t built around what you’re good at. They’re built around what you’re missing.

✅Knowing when to build, when to maintain, and when to sharpen is what separates consistent progress from constant plateaus.

👉Comment BASE and I’ll send you the framework we use to structure a proper base phase. 🙌 by @pacetheory

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4 months ago