Pace Theory

Pace Theory Helping runners build the engine, stack consistent training, and improve year round. Evidence-based principles, and running insights.

He’s done it again.🔥🔔When Shane first joined us, the goal was simple: break 17. He wasn’t sure how much faster he could ...
10/05/2026

He’s done it again.🔥🔔

When Shane first joined us, the goal was simple: break 17. He wasn’t sure how much faster he could keep going, but we just focused on getting the training right and staying consistent.

PB yet again, this time taking 21 seconds off in less than
2 months, running 16:30. (16:23 net time)

Since November, he’s now taken 40 seconds off his 5K.

He’s put full trust into the process, been consistent, executed his sessions properly, and it’s been like that the whole way through 🙌

Very proud of this one.

09/05/2026

A few months can change everything.
Seth O’Donnell’s journey from injury setback to representing Australia 🇦🇺

Since working with Luís, one thing has been clear from the start 👇He’s someone who genuinely cares about doing what’s be...
07/05/2026

Since working with Luís, one thing has been clear from the start 👇

He’s someone who genuinely cares about doing what’s best for his performance and protecting his training so he can keep building toward his long-term goals.

Over the past block, we’ve worked closely with Luís on building a consistent running structure that fits around his HYROX training. A big focus has been developing his threshold work, improving his running efficiency, and making sure the running adds to his overall performance without taking away from the strength and hybrid demands of HYROX.

What stands out most is how consistent he is.

He ticks the boxes, communicates well, gets the key sessions done, and is always looking to better understand the process. As a coach himself, Luís truly practices what he preaches, and that shows in the way he approaches his own training.

His recent result at HYROX Lisbon is a reflection of that.

🏆 Relay winners
🇵🇹 Fastest time ever recorded by a Portuguese team

Proud to be working alongside Luís and supporting the running/performance side of his preparation. Excited to keep building from here.

‼️Every athlete who raced today came away with a PB, across different distances and different race conditions. 😮‍💨Ethan ...
03/05/2026

‼️Every athlete who raced today came away with a PB, across different distances and different race conditions. 😮‍💨

Ethan Bower - Marathon: 2:59:09
10 min PB 🔔

Lachlan Fordham - Half marathon: 1:25:01
3 min 50 sec PB 🔔

Nicholas Callanan - Marathon: 2:34:19
1 min 37 sec PB 🔔
3rd overall 🔥

Josh - 11.1km hilly course: 41:30
13 sec course PB 🔔
3rd overall 🔥

These fellas put together some serious performances at the Adelaide Marathon Festival. It was a rainy one but that didn’t stop these guys from absolutely smashing it 💪

Huge from Ethan breaking through for his first sub 3hour!

Lachlan stepping up over the half with a significant drop 😮‍💨, and Nicholas putting together a composed marathon to finish on the podium 🤝

On a different course, Josh handled a tough, undulating 11.1km race during his build phase of training, and still managed to improve on last year while finishing 3rd. Seriously says a lot about the strength he’s built.

Across the board, the common theme is consistency. These results didn’t come from one session or one good week, but from stacking months of uninterrupted training, showing up, and doing the work as it was intended.

Really proud of how these boys went about it and the way they executed today.

Ballarat didn’t stop Owen 🌬️ 2 minutes 31 seconds faster than his PB from late last year.What a step forward.Owen has be...
26/04/2026

Ballarat didn’t stop Owen 🌬️
2 minutes 31 seconds faster than his PB from late last year.

What a step forward.

Owen has been building beautifully over the last few months, stacking consistent threshold work and showing up week after week.

And today, even with Ballarat throwing tough conditions at everyone, he still found a way to put together a huge run.

“Sometimes conditions don’t go your way…
and you still come away with a big PB.” 💪

A massive breakthrough, and such a good sign of what’s coming next.

20/04/2026

🛑 Stop trying to improve your 5K by only doing more 5K work.

If that’s all you do, eventually you’ll stop responding to that stimulus, and that’s usually when performance starts to plateau.

If you want to keep improving, you need variation. You need a different kind of stimulus that creates a new stress response, so your body has a reason to adapt again.

That’s where longer, more sustainable 10K-paced work can be really useful.

Running slightly slower lets you handle more volume, build more durability, and improve your ability to sustain work. That then makes the specific 5K work much more manageable later on.

So when you come back to 5K pace, your system is better prepared to handle the session, sustain the pace, and recover well from it.

If you want more info on the different types of stimulus, not just 10K work, that can actually help shift your 5K, comment 5K and I’ll send it.

17/04/2026

Intensity isn’t king. Repeatability is 👑

If you spend too much time above threshold, the cost of the session rises fast. More fatigue, more muscle damage, more recovery demand.

And if that session is compromising the next few days, it’s probably not helping as much as you think.

You want to be able to complete quality work feeling strong and in control, not fading late in reps and digging yourself into a hole, because that gives you a much better chance of recovering from it and coming back ready to do it again the next week.

That’s why threshold work matters so much. It supports your speed sessions by giving you a strong aerobic stimulus without the same level of damage, which means you can stay more consistent, back up sessions better, and stack quality training over time.

The harder sessions still matter, but only when the body is ready, the fitness is there, and the timing makes sense.

The best training is not the training that feels hardest. It’s the training you can recover from and repeat.

17/04/2026

‼️ There’s one specific mistake almost every self-coached runner makes.

Once you see it, you can’t unsee it. 🔎

It explains why some athletes seem to improve effortlessly while others grind for years and go nowhere.

The worst part? The harder you work, the worse it gets. 🥲

Comment PLAN and I’ll break down exactly what’s happening in your training, and how to fix it. 🤝

11/04/2026

Big one in the men’s 5000m final. Seth took it to Cameron Myers and Morgan McDonald, with Cam coming in off a 1500m title less than 24 hours earlier, and the race delivered. Cam got the win in 13:11.66, with Seth ran strong for 13:12.42 and Morgan right there in 13:12.43.

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