Momentum is EVERYTHING during marathon training | 8 miles tempo - Summary - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of “Momentum is EVERYTHING during marathon training | 8 miles tempo” 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

Momentum matters – after a missed or hard session, keep training simple and protect your training rhythm.
Adjust, don’t abandon – if a session feels too hard, trim volume (6‑8 mi instead of 8‑10 mi) or slightly drop intensity rather than scrapping the workout.
800‑m alternates: This workout is a brilliant example of a challenging but manageable tempo run. For a deeper dive into the principles behind this type of workout, explore our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The core idea is to run 800 m slightly faster than marathon pace, then 800 m a bit slower, keeping you in the right intensity zone while allowing for active recovery.
Pace guide: The harder 800s should be at a 10 K‑to‑half‑marathon effort (Scullion runs his at ~4:50 / mile). If you need help dialing in that specific intensity, our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance can be a huge help. The easier 800s should float just below marathon pace (~5:20 / mile for Scullion). Use a rhythm you can hold for 6‑8 mi total.
Mindset – don’t obsess over splits; focus on feeling the rhythm and building confidence.

Workout Example

Warm‑up: easy jog + dynamic stretch.
Main set (6‑8 miles total):
- 800 m quick (≈4:50 / mi) – 1 min easy recovery (just a bit slower than marathon pace, ~5:20 / mi) – repeat.
- Continue alternating 800 m fast / 800 m slower until you reach 6‑8 miles total. Adjust the number of repeats to fit the distance.
- The goal is a sustained, strong effort. This isn’t about top-end speed like the sessions you’d find in a guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, but rather a controlled effort between your 10K and half-marathon pace. Avoid jogging the recovery.
Cool‑down: easy jog and stretch.

Closing Note

Give this tempo workout a try today – tweak the paces to match your own marathon goal pace in the Pacing app and keep the momentum rolling. You’ve got this! 🚀