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Pace Theory – Run Club

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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.

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15Min Warm Up
3x10Mins LT1 (3:30s) 60Sec Rest
15Min Cool Down
So why LT1?
• Builds Base: Training near LT1 builds a strong aerobic base. This helps your heart and muscles work better over long distances.
• Improves Efficiency: It teaches your body to use oxygen well and clear waste products.
• Protects Recovery: Knowing your LT1 helps you keep your easy days truly easy, so you do not get too tired for hard workouts
Also the Coros Stryd POD is an absolute game changer for treadmill accuracy. So satisfying seeing the treadmill and watch line up 🙌

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Nike Dragonfly 2s First Impressions after some strides 🙌

Track season coming up first race October 24th let's go 🫡

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I’m really enjoying this. Running is fun as.

Endless thanks, @sami_merhi_ @pacetheory 🥰
@runprix that was cool

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2 months-ish back from injury. I feel better every week, excited for the future.

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A quick run session recap from July in Leuven 🇧🇪

I’ve found the treadmill super helpful in developing my pacing and judgement when running around threshold/critical speed. Slowly getting better at keeping pacing consistent outside, but the treadmill has become a bit of a staple in my week.

Clearly sprinting tips are much appreciated 🫪

For now all eyes are on next season. Aus spring is sure making it feel like it’s right around the corner.

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First time meeting some of my Pace Theory athletes in person at the Run Prix Road 5K! 💜

The boys were keen to finally put the fitness we’ve been patiently working towards to the test. Even though it was windy as hell, they were bloody confident. 😎🔥

James McGarry: 18:50 → 17:31 PB

Ben Newmarch: 20:19 → 18:00 PB

Azria Hamzah: 20:53, gutted it out all the way to the finish line!

It’s been a pleasure coaching these guys over the past few months. Their dedication and commitment to the process are really starting to show, and I couldn’t be prouder of them.

Plenty more to come! 🔥 @pacetheory

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Sydney Marathon 2026.

I've had a bit of time now to reflect on yesterday's race. Coming into the race i felt fresh and ready to go. The start line was electric and just like that it was time to run.

The first half of the race went really smoothly, split halfway in 1:14:30 on pace for a 2:29 finish. From that point on though everything went wrong. I had some stomach issues at about 24ks, which forced me to stop and go to the toilet, I than tried to get back on pace however, was completely out of rhythm after stopping. At about 30ks, a huge blister on my right foot popped and I could see my shoe covered in blood. I got a bit of a second wind at about 35ks and managed to run decent until Mrs Macquaries Chair which was tough. With about 2ks to go, I said to myself stuff it and pushed as hard as I could and split that section closer to the goal time I had in mind for the whole race.

I crossed the finish line in 2:36:31 well off my sub 2:30 goal but that's the marathon. The challenge and want to constantly improve. I put together a great block and had PB'd in the 10k and Half Marathon leading into the race. I feel like this race isn't an accurate representation on where my fitness is at, but I'm ready to put all that aside and come back stronger from this experience. Time now to build the base even bigger get some bigger volume weeks in and just build my fitness into the new year, as I have no more races planned at this stage. I will come back stronger and run alot faster than this in races to come 👊

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Time for Sydney Marathon redemption. The block has been great, PB's in the 10k and Half Marathon already this year. Time to go Sub 2:30 or die trying 👊

Bib 403 if you're keen to follow along 🙌

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Sunday Fuel; 1hr before the workout.
Fuel: 2x Muffins with Peanut Butter
1x Scoop of Endurance Fuel and 1 Hydration Stick from @pulsenutritionau
Workout;
2k Warm Up
2x5k (3:27,3:26s)
5k Float (4Min Pace)
2x5k (3:25,3,24s)
1k float between 5k reps (4Min Pace)
2k Cool Down
32k Total! 😮‍💨

90.5k for the week.
Monday: Rest
Tuesday:5x8Mins Threshold LT1 (3:30s)
Wednesday: 10k Easy
Thursday: 16k including 10x30Sec Hills 25Min Steady (3:50s)
Friday: 10k Easy
Saturday: 5k Easy + Strides
3 weeks out from Sydney Marathon sub 2:30 loading... 🫡

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Progress isn’t always measured by hitting a number. Sometimes it’s measured by how much closer you’ve moved to your potential.

🏁 @goldcoastmarathon
⏱️ 2:41:50
⬇️ 7min Marathon PB
🔝 Top 1.2% overall (176th/14,552)

This block wasn’t perfect. It was shortened, interrupted and full of adjustments. But that’s marathon training - you adapt, trust the process and race with what you’ve got on the day.

Really proud of the execution and to my coach’s @pacetheory @sami_merhi_ & @sethodonnell31 for navigating the bumps along the way.

The exciting part? I don’t think this is anywhere near the ceiling.

Proof that consistency beats perfection. Time to recover… then build again.

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Sub 70 ✅️ 69:51. 1Min 46Sec PB.

What a day on the Gold Coast. Slight positive split but managed to hold on for the goal of Sub 70 🙌

Huge shoutout to my partner Steph being the best supporter as always. Also thanks to my mum for coming up and watching me race. Big thanks to coach Sami from Pace Theroy getting me to this position!

Huge shoutout to everyone who raced today and good luck to everyone in the marathon tomorrow 🤝

Time to put the feet up and soak in the Queensland rays before heading back south to the cold 🥶

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