Stephen Scullion's Steady Zone 2

Workout - Stephen Scullion's Steady Zone 2

• 10min @ 12'00''/km
• 13.0km @ 9'30''/km
• 5min @ 12'00''/km

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Intro

Olympic marathoner Stephen Scullion looks at whether Zone 2 running lives up to its reputation. The key takeaways are here so you can get out and run this session right away. Watch the full video for the complete context.

Key points

• Steady Zone 2 runs build the aerobic base that drives both marathon success and faster times at shorter distances.
• Aim for 2-3 steady sessions a week, running 6-10 miles (10-16 km) at an effort that feels challenging but lets you hold a conversation.
• Pick a looped route (like a 1.5-mile/2.4-km circuit) with gentle rolling terrain. This stops the run becoming an unintentionally easy jog and keeps your effort honest.
• Run with intention: pick a worthwhile location, set a specific goal, and hold your target effort no matter how the terrain shifts.
• Add the occasional hill rep or tempo burst to work on weaker areas, but keep the bulk of the run in Zone 2.

Workout example

Steady Zone 2 loop session (scale the distance and pace to fit where you are now)

1. Warm-up: 5 minutes of easy jogging.
2. Run 8 miles (about 13 km) on a 1.5-mile (2.4 km) loop at a steady, conversation-friendly effort (roughly 65-75% of max HR).
   • If you wear a foot pod, aim for an average cadence around 340 steps per minute, matching what Stephen used.
3. Cool-down: 5 minutes of easy jogging. Tip: prefer kilometers? Swap this for 5 km repeated twice, giving you 10 km total.

Closing note

Run a solid Zone 2 session this week and see what it does for your fitness. You can fine-tune the mileage or pace in the Pacing app to fit where you are now. Keep your effort steady and your focus sharp.

References

• is Zone 2 running worth all the hype - YouTube (YouTube Video)