Does a 2:09 Marathon Runner Train FASTER & SMARTER Than Us?! - The FOD Runner

Aug 13, 2025

Intro This is a quick summary of Does a 2:09 Marathon Runner Train FASTER & SMARTER Than Us?! from The FOD Runner. It’s a great watch, and we’re breaking down the key lessons so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Stephen Scullion ran three quality sessions a week (two speed workouts + one long run) and kept the rest days easy or recovery‑focused.
The speed work was refreshingly simple. Instead of complicated ladders, he focused on 2 km repeats with ~30 s rest and 1 km repeats with ~60 s rest, all at a low-lactate pace. This approach highlights a core tenet we explore in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them: consistency over complexity.
Easy runs were run at 6:00–6:25 / mile, steady long runs at 5:30–5:45 / mile, and no “super‑slow” marathon‑specific long runs appeared.
He wasn’t afraid to back off when fatigue showed—taper weeks were easy, and he took full rest days when needed.
Data‑driven but relaxed: he didn’t obsess over heart‑rate or power on speed days, focusing on feel and lactate cues instead.

Workout Example (you can copy it straight into the Pacing app and adjust the paces to suit your own fitness):

Week 1 – Example Speed Day

Warm‑up 10 min easy

4 × 2 km @ ~5:30 / mile   (30 s easy jog between reps)
4 × 1 km @ ~5:00 / mile   (60 s easy jog between reps)

Cool‑down 10 min easy

This powerful session builds serious endurance and shares principles with many successful training plans, such as those found in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Run the rest of the week with two easy runs (6:00–6:25 / mile) and a steady long run of 12–15 km at 5:30–5:45 / mile.

Practical Tips

Keep the majority of your weeks at a “quality‑plus‑easy” balance: 2 fast sessions + 1 steady long run.
Use simple interval reps (2 km/1 km) instead of overly complex track workouts to focus on consistent effort. While these longer reps are great for building endurance, you can apply the same principle to shorter, faster sessions with our proven interval strategies for mastering 5K speed.
When you feel the fatigue creep in, schedule a full rest day or drop the intensity; the body will thank you on race day.
Don’t stress about exact heart‑rate numbers on speed days—run by feel and keep the effort in the low‑lactate zone.

Closing Note Give this balanced, “smart‑fast” approach a try and tweak the paces in your Pacing app to match your current speed. You’ll keep the engine revving without burning out—happy training, and enjoy the miles