Scullion's 2k Threshold Repeats
Workout - Scullion's 2k Threshold Repeats
- 10min @ 7'00''/km
- 4 lots of:
- 2.0km @ 4'30''/km
- 2min rest
- 5min @ 7'00''/km
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Intro
Olympic marathoner Stephen Scullion walks through three threshold approaches in this video. Here’s a summary of the main points you can start using this week. The full video has additional detail if you want to dive deeper.
Key points
- Repeating the same threshold workout week after week stops your body from adapting. Switching up the format keeps your body responding.
- Three threshold approaches worth trying: (1) short threshold intervals (2-3 km repeats), (2) sustained tempo runs (20-45 min), and (3) progressive runs that start easy and gradually speed up.
- Heart-rate lag is real. It takes 7-10 minutes for your HR to settle into true threshold, so start at a moderate pace and build from there.
- In interval workouts, use short recovery jogs or brief rest periods to bring your HR back down while staying in the threshold band.
Workout example, progressive run
- Pick a total distance you can manage (for instance, 10 mi/16 km).
- Start at a pace around 20 to 30 seconds slower than your target threshold (say, 5:40/mi or 9:00/km).
- Every 2 miles (roughly 3 km) or every 3 to 4 minutes, increase your pace by small increments (moving to 5:30/mi, then 5:20/mi, and so on) while watching your HR to stay in the threshold zone (roughly 140-170 bpm).
- End the run at your upper threshold pace (about 5:10/mi).
- The whole session takes roughly 20 to 45 minutes of continuous effort.
Closing note
Try one of these three sessions this week, and use the Pacing app to dial in the speeds for your current fitness. Rotating through different formats keeps your body making progress.