Scullion-Inspired Speed Session

Workout - Scullion-Inspired Speed Session

• 12min @ 6'00''/km
• 4 lots of:
  • 2.0km @ 3'25''/km
  • 30s rest
• 4 lots of:
  • 1.0km @ 3'06''/km
  • 1min rest
• 12min @ 6'00''/km

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This summarizes Does a 2:09 Marathon Runner Train FASTER & SMARTER Than Us?! from The FOD Runner. Here are the core principles so you can use the workout right away. Watch the full video for the rest.

Key points

• Stephen Scullion’s training week had three quality sessions (two speed workouts and a long run), with easy or recovery runs filling the other days.
• Speed sessions were simple: 2 km repeats at around 30 sec recovery and 1 km repeats at around 60 sec recovery, kept at a low-lactate threshold. Same principle covered in our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide: simple beats complex.
• Easy runs at 6:00 to 6:25 / mile, steady long runs at 5:30 to 5:45 / mile. No super-slow marathon-specific long runs.
• He scaled back when tired. Tapers dropped intensity, and he took full rest days when his body needed them.
• Data-informed but pragmatic. Rather than fixating on HR or watts during fast sessions, he used internal cues and lactate feel.

Workout example (copy this into your pacing app and adjust to your fitness):

Week 1, example speed day

Warm-up 10 min easy

4 x 2 km at around 5:30 / mile   (30 sec easy jog between reps)
4 x 1 km at around 5:00 / mile   (60 sec easy jog between reps)

Cool-down 10 min easy

This builds serious aerobic strength. The same thinking applies to plans in our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance article.

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

Practical tips

• Build weeks around quality plus easy: two hard sessions and one steady long run.
• Stick with simple repeats (2 km and 1 km blocks) rather than ladder workouts. These longer blocks build aerobic power. The same idea works for quicker repeats, see our proven interval strategies for mastering 5K speed.
• At the first sign of fatigue, take a full rest day or dial back the pace.
• Don’t overthink HR figures during speed work. Use feel and hold a low-lactate effort.

Closing note Try this approach and use your pacing app to dial in speeds for your fitness.

References

• Does a 2:09 Marathon Runner Train FASTER & SMARTER Than Us?! - YouTube (YouTube Video)