How Elite Runners Master Perfect Pacing

Video Description

Pacing is one of the most important skills in running, from 5k and parkrun to marathons and ultras, but most runners never actually train it. In this video elite runner Vlad Shatrov shows how to practise even pacing and avoid blowing up using a simple and repeatable track session. We also look at the science behind pacing, including why fast starts accelerate fatigue and form breakdown, and the evidence that pacing is a learned behaviour that improves with repetition and feedback. Short intervals like these 400s are one of the simplest ways to train the feeling of controlled effort for any distance. If you want to run more evenly and avoid mid-race blow ups, this video will help you build better pacing habits. 📚 Articles Mentioned Pacing as a Learned Behaviour https://www.researchgate.net/publication/365806293_Pacing_behaviour_development_and_acquisition_a_systematic_review Effects of Starting Too Fast in Distance Running https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/full 🤝 Sponsor Thanks to Pace Athletic for supporting this video and providing shoes for this session. https://www.paceathletic.com/ 📌 Chapters 00:00 Intro 01:36 The Science of Pacing Practice 03:00 How to Practice Even Pacing 03:40 Even Arm Swing 04:41 Thank You Pace Athletic 05:03 How to Relax Your Upper Body 06:25 Use Your Breathing 07:57 Summary 08:53 Suggested Pacing Workouts 🎥 Related Videos Calculate Accurate HR Zones: https://youtu.be/jZbWJCWigsA Improve Your All Day Pace: https://youtu.be/gsfd47A_ri4 🏃‍♂️ Follow Vlad Strava: https://www.strava.com/athletes/12387974 Instagram: https://www.instagram.com/vlad_protrailrunner/ 🎥 Follow Chris Strava: https://www.strava.com/athletes/28291087 Instagram: https://www.instagram.com/chrisbeavon/ 🎬 Follow RunLab Media Instagram: https://www.instagram.com/runlabmedia/ 📩 Business Enquiries [email protected]