Scullion's Threshold & Hills

Workout - Scullion's Threshold & Hills

• 15min @ 7'00''/km
• 5 lots of:
  • 100m @ 4'30''/km
• 20min @ 5'30''/km
• 8 lots of:
  • 80m @ 4'00''/km
  • 2min rest
• 12min @ 6'00''/km

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Intro: a breakdown of “Berlin Marathon training - Threshold and hills in St Moritz” with Olympic marathoner Stephen Scullion. Here are the core ideas so you can run the workout. Watch the full video for the rest.

Key points:

• Solid habits and steady progress add up.
• At altitude, control intensity by lactate (around 2.8 mmol/L) and HR zones rather than a set pace.
• Pair threshold running with short hill efforts for strength, power, and leg turnover.
• Stay adaptable. If conditions force a pause or walk, hold the intensity and adjust.

Workout:

1. Warm-up: 10-15 minutes easy plus 4-5 x 100 m strides.
2. Threshold segment: 20 minutes steady, lactate around 2.8 mmol/L (HR zones work for gauging effort).
3. Hill repeats: pick an 80 m hill with 5-8% grade. 8-10 reps: drive up hard (reaching the top matters more than form), jog or walk down. Total time on the hill around 4-5 minutes.
4. Cool-down: 10 minutes easy plus a few strides.

Practical tips:

• Use HR zones when pace is unreliable, especially at altitude.
• Every couple of weeks, do a turnover run (shorter session, faster paces) to keep legs sharp.
• If wind, pedestrians, or other surprises hit, adapt and hold intensity.

Closing note: try the threshold and hill combo this week. Adjust paces and reps in the Pacing app to your fitness.

References

• Berlin Marathon training - Threshold and hills in St Moritz - YouTube (YouTube Video)