is Zone 2 running worth all the hype - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of is Zone 2 running worth all the hype 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

Zone 2 (steady) runs build the aerobic foundation that powers marathon performance and shorter‑distance races.
Aim for 2‑3 steady runs per week, each lasting 6–10 mi (or 10–16 km) at a comfortably hard effort where you can still hold a conversation.
Choose a looped course (e.g., a 1.5‑mile/2.4‑km loop) with gentle hills to keep the effort honest and avoid “easy jog” complacency.
Treat the run like a purposeful session: drive to a good location, set a clear intent, and stick to the effort even when the terrain varies.
Mix in occasional hill‑repeats or short pickups to address weaknesses, but keep the bulk of the run in Zone 2.

Workout Example

Steady‑Zone 2 Loop Workout (adaptable to your own paces)

Warm‑up: 5 min easy jog.
Run 8 mi (≈13 km) on a 1.5‑mile (2.4 km) loop at a steady, conversational effort (≈65‑75 % of max HR).
- If you use a foot pod, aim for an average cadence of ~340 steps per minute as Stephen did.
Cool‑down: 5 min easy jog. Tip: If you prefer metric distances, substitute 5 km × 2 loops for a 10 km total run.

Closing Note

Give yourself a solid Zone 2 run this week and feel the fitness boost it brings. You can easily adjust the distance or pace in the Pacing app to match your current level—just keep the effort steady and the intent strong. Happy running!