FARTLEK session to help IMPROVE my threshold speed | tips to help.. - Stephen Scullion - Olympic marathoner
Intro: This is a quick summary of FARTLEK session to help IMPROVE my threshold speed | tips to help.. from Stephen Scullion – Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- Use a pyramid‑style Fartlek: 3 min, 2 min, 1 min at threshold effort, repeated three times.
- Keep the effort steady; as the intervals shorten you’ll naturally pick up the pace.
- 60 seconds of easy jogging (or slow run) between each rep serves as active recovery.
- Ideal for returning from injury – low impact, short bursts, and easy on the ankle.
- No fancy tech needed; just monitor perceived effort or use a simple heart‑rate zone if you have a strap.
Workout Example:
- Warm‑up – 10‑12 min easy jog + strides.
- Set 1: 3 min at threshold (≈ 5:10–5:15 / mile), 60 s easy jog.
- Set 2: 2 min at threshold, 60 s easy jog.
- Set 3: 1 min at threshold, 60 s easy jog.
- Repeat the 3‑2‑1 block two more times (total of 3 blocks).
- Cool‑down – 5‑10 min easy jog. Total work: ~18 min of hard running plus warm‑up/cool‑down. Adjust the pace to match your current threshold (e.g., 5:12 / mile if that’s your recent threshold).
Closing Note: Give this Fartlek a go today, tweak the paces to fit your own speed in the Pacing app, and watch your threshold improve while staying injury‑smart. Keep running forward—you’ve got this!
References
Workout - Scullion's 3-2-1 Threshold Pyramid
- 11min @ 9'00''/km
- 5 lots of:
- 100m @ 4'00''/km
- 3 lots of:
- 3min @ 5'30''/km
- 1min @ 9'00''/km
- 2min @ 5'30''/km
- 1min @ 9'00''/km
- 1min @ 5'30''/km
- 1min @ 9'00''/km
- 10min @ 9'00''/km
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