Run longer and faster | ability to endure - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro: This is a quick summary of Run longer and faster | ability to endure 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:

Focus on capacity: extend the work intervals (the “wraps”) to train both the physiology and the psychology of holding harder effort longer.
No strict heart‑rate or lactate targets – the session is about quality effort and mental grit.
Warm‑up includes 4 km of dynamic drills and strides before the main set.
The main set is 5 × 2 km repeats with ~60 s recovery, starting around 6:20 min/km (≈3:00 / mi) and aiming to bring the pace down toward 3 min/km by the end of the interval.
Post‑run recovery: smoothie, shower, and reflect on the session’s mental take‑aways.

Workout Example:

Warm‑up: 4 km easy + dynamic activation drills + 4 × 100 m strides.
Main set: 5 × 2 km at ~6:20 min/km (3:00 / mi). After each 2 km, jog or stand for ~60 seconds. As you progress, try to speed each repeat, aiming for ~3 min/km by the final rep.
Cool‑down: Easy jog or walk for 5–10 min, then refuel with a protein‑rich smoothie.

Closing Note: Give this session a go, tweak the paces to match your current fitness, and track it in the Pacing app so you can personalize the effort for your own goals. Keep building both the body and the mind – you’ll be running longer and faster in no time!