Scullion's 3-2-1 Threshold Pyramid
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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Stephen Scullion, an Olympic marathoner, walks through a fartlek workout built to boost threshold speed. Here are the essentials so you can run it. Watch the full video for more coaching detail and form tips.
Key points:
- Pyramid fartlek: 3-min, 2-min, and 1-min repeats at threshold effort, three rounds.
- Keep effort constant. As intervals get shorter, pace will climb naturally.
- 60 sec easy jog between each repeat.
- Good for returning after time off. Short bursts and lower joint load are safer.
- No tech needed. Track effort by feel, or use HR zones if you have a monitor.
Workout example:
- Warm-up: 10 to 12 min easy jog plus strides.
- Set 1: 3 min at threshold pace (around 5:10 to 5:15 per mile), then 60 sec easy.
- Set 2: 2 min at threshold, then 60 sec easy.
- Set 3: 1 min at threshold, then 60 sec easy.
- Repeat the 3-2-1 pattern twice more (3 rounds total).
- Cool-down: 5 to 10 min easy jog.
Total work: about 18 minutes of hard running plus warm-up and cool-down. Adjust threshold pace to your fitness (say 5:12 per mile if that’s your recent speed).
Closing note: Try the session and adjust paces in the Pacing app to your current fitness.