Getting my running back on track for Paris Olympics marathon - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of Getting my running back on track for Paris Olympics marathon 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

Skip altitude for now – Stephen chose sea‑level training to rebuild raw speed and keep intensity high.
Double‑threshold days – two threshold‑quality runs in one day (morning + evening) to sharpen lactate tolerance and pace consistency. This advanced method is a powerful example of structured training; if you’re curious about the science, you can dive deeper into Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Tempo focus – longer tempo runs at 4:45‑4:55 min/mi (≈3:00‑3:07 min/km) to bring his marathon pace up.
Strength & activation – simple pre‑run hip, calf and glute drills (hip raises, calf‑raises, bridges) to keep the body resilient.
Weekend structure – easy AM run, harder PM run on Saturday, then a mixed‑intensity long run on Sunday (≈5:20 min/mi overall).
Pace priority – use heart‑rate or lactate checks to stay in the target zone; don’t let effort drift.

Workout Example

Double‑Threshold Saturday

Morning: 20‑min threshold at ~2:55 min/km (≈4:40 min/mi) – keep HR just below lactate threshold.
Easy jog: 5‑10 min recovery.
Evening: Another 20‑min threshold at the same pace.

Tempo Run (once a week)

5 mi at 4:50 min/mi (≈3:00 min/km). Not a full threshold; aim for a “comfortably hard” effort. This kind of sustained run is a cornerstone of training for many distances, and you can see how it fits into a complete schedule in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Long Run Sunday

12‑14 mi total, mix of easy miles (5:20‑5:30 min/mi) with occasional 4:45‑5:00 min/mi pick‑ups to simulate race‑day fatigue.

Adjust all paces to match your current fitness using the Pacing app.

Closing Note

Give these double‑threshold and tempo sessions a try, and tweak the paces to suit your own numbers. Consistency and smart pacing will get you back on track for the marathon. While these longer efforts are key for endurance, if your current goal is pure speed over a shorter distance, you might focus more on different types of workouts. For a look at that kind of training, explore our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Whatever your goal, you can easily customize the workout in the Pacing app. Keep pushing, enjoy the process, and see you on the road