Pace Theory

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Pace Theory Online running coaching for serious & recreational runners who are training hard but not improving. Evidence-based, individualised, no generic plans.

11/10/2026

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

🏃 [Name to confirm]
2:44:40 → 2:40:24 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 📈

08/10/2026

If you’re 40, busy, and starting to think, “maybe this is just as good as I’m going to get,”

Shane thought the same thing.

Then in about six months he went from 17:10 to 16:23 for 5K and 34:36 for 10K.

So no, being over 40 with work, kids and a full life doesn’t automatically mean you’ve hit your ceiling. Sometimes you just haven’t had training that actually fits your life yet.

If you’re 40, busy, and starting to think, “maybe this is just as good as I’m going to get,” Shane thought the same thin...
08/10/2026

If you’re 40, busy, and starting to think, “maybe this is just as good as I’m going to get,”

Shane thought the same thing.

Then in about six months he went from 17:10 to 16:23 for 5K and 34:36 for 10K.

So no, being over 40 with work, kids and a full life doesn’t automatically mean you’ve hit your ceiling. Sometimes you just haven’t had training that actually fits your life yet.

04/10/2026

Going too hard doesn’t just make the session harder. It costs you the rest of your week:

❌Less quality work you can actually get in
❌ Longer recovery between sessions
❌ Flat legs on your easy days

When you get threshold right, you recover in a day instead of two and you can keep stacking the work. That volume is what builds you as a runner.

You don’t need a lactate meter to figure this out. You just need to know what to look for.

Comment THRESHOLD and I’ll send you how to structure it properly 🔥

26/09/2026

Second threshold session of the day. Here’s why it looks easier than you’d expect.

Most runners train hard, feel wrecked, take three days to recover, then go hard again because they feel behind.

Six months later the fitness hasn’t moved. Not because they didn’t work hard enough. Because nothing ever compounded. Every session was paid for by the one after it.

What you’re watching is a different approach. Two sub-threshold efforts split across the day. Around 60 minutes of quality work total. Tomorrow I’m back in real training. One hard session and I’d be paying for it for four or five days.

The point isn’t how hard a session feels. It’s how much quality work you can absorb before the next one.

Worth saying: doubles aren’t for everyone. They only make sense once your volume is consistent, your threshold sessions are genuinely controlled and you’re recovering well. I treat it as a tool with a narrow use case, not a rule.

If you’re training hard and going nowhere, the problem usually isn’t effort. It’s structure.

Comment PLAN and I’ll show you where yours is leaking.

26/09/2026

‼️PROBLEM 1: Most runners jump straight into 1K repeats without building up to them. Because they’re not ready for the full 1000m effort, they slow the pace down just to survive the session. That holds back their true speed potential.

✅ Solution: The fix is to build into those 1K reps using shorter intervals. If you’re training for a 5K, you still need around 6000m of total quality within the session, but you don’t need to hit that distance through 1K reps immediately. Start with 15×400m or 10×600m beneficial symptoms faster than RP. These let you run faster, build rhythm and speed endurance, and progress gradually.

‼️PROBLEM 2: Runners also implement 1K reps during the wrong phase of their training. Many do their “specific” speed work in the base phase, thinking it will sharpen them, when in reality they haven’t built the foundation to run their goal pace.

✅Solution 2: You need base first. Build your aerobic ability and improve your threshold so your body can support faster work later. In the PaceTheory approach, if you want to improve your 5K, you need both sides of the spectrum: your speed and your endurance. You raise the ceiling first, then you bring in the 1K reps when your system can handle them.

‼️PROBLEM 3: Finally, many runners use 1K reps every single week because they think hammering VO2-max work is the key to breaking through. They think consistency with hard efforts will force improvement.

✅Solution 3: That approach only works for a short time before it breaks you down or stops you from responding well to that stimulus. You need controlled quality, sustainable training, variation, and a higher aerobic ceiling.

Comment ‘PLAN’ if you want structure and how you can progress step by step. I’ll also personally look at your current structure with you 🤝

24/09/2026

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.

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Lisbon

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