Running Beyond Limits: Vlad Shatrov on Ultra-Endurance, Smart Training and Fuelling for the Long Game

Running Beyond Limits: Vlad Shatrov on Ultra-Endurance, Smart Training and Fuelling for the Long Game

Ultra-marathon running demands more than grit; it requires precision, discipline, and a deep understanding of the body. Newcastle-based ultra-runner Vlad Shatrov, founder of leading high-performance centre called Run Lab, has competed at the highest level across the world’s toughest trail events, from 100-kilometre races to iconic 100-mile ultras, as part of the UTMB (Ultra-Trail du Mont-Blanc) World Series. 

In this Fixx Nutrition feature, Vlad shares their journey from early setbacks to elite performance, offering insight into training, recovery, and the fueling strategies that make endurance at scale possible.

Q&A FEATURE | FIXX NUTRITION

Ultra-Marathon Runner Vlad Shatrov on Pushing Limits, Smart Training and Fuelling for the Long Game

Ultra-marathon running demands far more than fitness alone;  it requires resilience, precision, and a deep understanding of the body. Newcastle-based ultra-runner Vlad Shatrov has built a career at the elite end of the sport, competing across the world’s toughest trail events, from 100km races to iconic 100-mile ultras.

We sat down with Vlad to unpack their journey, training philosophy, recovery strategies, and how nutrition underpins performance at the highest level.

Q: Vlad, take us back to the beginning. How did your running journey start?

I grew up on a farm in the Snowy Mountains, so being active was just part of daily life. But when I was about 10, I had surgery on my ankles and was told by doctors that I’d probably never make a career out of running.

That obviously didn’t stick. I stayed active, moved through triathlon, and eventually gravitated toward running — where things really clicked. I transitioned into marathon running, qualified at an Olympic level in 2015, and then found my way into trail and ultra-running, which I honestly enjoy so much more.

Q: What was it about trail and ultra-running that pulled you in?

Trail running gives you something marathon running doesn’t — variety, challenge, and adventure. You’re constantly adapting to terrain, elevation, and conditions. I’ve since raced in 100km and 100-mile events all over the world, and mentally and physically, it’s incredibly rewarding.

Q: You recently raced Ultra-Trail Kosciuszko. How did that go?

I finished 12th, which I was reasonably happy with. The conditions were tough; incredibly strong winds meant I couldn’t really use my full fitness. But that’s trail racing. You deal with what’s in front of you and move on.

Q: What does your race calendar look like over the next year?

I’m currently in a long eight-month build. My key races include Ultra-Trail Australia 100km in May — which is a championship-level event — and then UTMB in France later in the year. UTMB is the pinnacle of trail running globally.

I’ll also be running the Newcastle Marathon a few weeks before UTA. That might sound strange, but it’s about maintaining leg speed while training for ultra distances.



Q: How different is marathon training compared to ultra-marathon training?

Mileage-wise, elite runners in both disciplines are similar; anywhere from 150 to 220 kilometres per week. The difference is in session structure.

Marathon training is flatter and more speed-focused: VO₂ max sessions, threshold work, and tempo runs. Ultra-training still needs speed, but it’s more about hills, climbing efficiency, and managing fatigue over long durations.

Ultra races involve sustained climbs of 3 to 15 kilometres. That changes your movement patterns completely, and there’s also a massive mental component that you don’t get in the same way on the road.

Q: How important is speed work for ultra-runners?

It’s not essential for everyone, but at the elite level it matters. VO₂ max work helps raise your ceiling — which means race pace feels easier. That efficiency adds up over 100 kilometres.

Q: Do you incorporate strength or cross-training?

Absolutely. I do about one hour of strength training per week, split into two very efficient sessions. It’s all about muscular endurance rather than max strength.

I also do skier-style and upper-body work so I can use poles effectively — that’s common in Europe and becoming more popular in Australia.

Q: Recovery after a 100-mile race must be intense. How long does it take?

It depends. For well-trained athletes, it can be three to four weeks. For first-timers or people racing once a year, it might be six weeks to two months.

Mental recovery often takes longer; sometimes up to six months. Interestingly, moving early helps. Light jogging and even speed sessions can accelerate recovery. I did a VO₂ max session just 10 days after my last miler.

Q: Fueling is a hot topic in endurance sport. What’s your approach?

There’s a big trend toward very high-carb fueling — 100 to 120 grams per hour — but for me, around 70 grams per hour works best. The science shows diminishing returns beyond that for some athletes.

I fuel consistently during races and harder sessions using Fixx Hydration Fuel, gels, and recovery products. Anything over 90 minutes, or any harder effort, gets fuelled properly — it helps recovery and lets me back up sessions day after day. 

Saying that, with all of the current noise around fuelling, I am open to modifying what and how much fuel I take on.  I’m currently actually working on better understanding my sweat loss analysis during running, which may lead to some small changes

Q: What does your daily diet look like outside of training?

I’m a smaller athlete - around 63 kilograms - and I eat based on feel. I probably eat about one and a half times what a “normal” person eats.

Plenty of carbs, lots of vegetables, and consistent protein — usually the equivalent of a chicken breast every night. Nothing extreme. Just sustainable.

Q: Can you walk us through a typical training week?

I usually run 13 times per week, mostly twice a day.

  • Monday: Easy running

  • Tuesday: Track session — threshold or VO₂ max

  • Wednesday: Mid-week long run

  • Thursday: Easier trail runs

  • Friday: Long road run (28–36km)

  • Sunday: Long trail run (2.5–3.5 hours), often followed by strength training

I do a lot of road running to maintain leg speed and efficiency.

Q: You’ve mentioned some extreme hill sessions. What are those about?

Sometimes I’ll do weighted hill repeats, carrying about 14kg of water in a pack up a hill for 15–20 minutes, repeated three to five times. It’s brutal but incredibly effective.

That said; it’s not for everyone. You need at least six months of proper muscular endurance training before attempting it. When I do that session, I skip all other strength work for the week.

Q: What are your go-to Fixx Nutrition products?

My favourite is the Watermelon Hydration Fuel;  it’s light, refreshing, and amazing cold. The amino acids really help during long efforts.

I also use:

Q: Finally - what does the last 10km of an ultra feel like?

Everything hurts. Absolutely everything.

But there’s also this growing sense of relief and achievement. You stop thinking about distance and just move kilometre by kilometre. Crossing the line after a 100k or 100-mile race is one of the most rewarding feelings you can experience. To see Vlad in action click here, and read here for tips on how Fixx Nutrition can fuel your race. 

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