Scullion's Capacity Builder
Workout - Scullion's Capacity Builder
- 17min 30s @ 6'30''/km
- 2.0km @ 5'30''/km
- 1min 15s rest
- 2.0km @ 5'00''/km
- 1min 15s rest
- 2.0km @ 4'45''/km
- 1min 15s rest
- 2.0km @ 4'30''/km
- 1min 15s rest
- 2.0km @ 4'15''/km
- 12min 30s @ 6'30''/km
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Intro: Stephen Scullion, an Olympic marathoner, shares useful insight in his video Run longer and faster | ability to endure. This breaks down the main ideas and gives you a workout to try today. Watch the full video for full context.
Key points:
- Build capacity by extending your work intervals (the “wraps”) to strengthen both your aerobic system and your mental resilience under harder effort.
- Leave the heart-rate and lactate monitors at home. Focus on executing quality efforts with intent and grit.
- Warm up with 4 km of easy running, dynamic activation exercises, and 4 x 100 m strides.
- The main set: 5 x 2 km repeats with roughly 60 seconds recovery between them, starting around 6:20 min/km (about 3:00 / mi), then speeding up each repeat to aim for around 3 min/km on the last one.
- After the run: refuel with a smoothie, shower, and reflect on what you learned mentally.
Workout example:
- Warm-up: 4 km easy plus dynamic activation drills plus 4 x 100 m strides.
- Main set: 5 x 2 km at around 6:20 min/km (3:00 / mi). After each 2 km, jog or stand for around 60 seconds. Try to speed up each repeat, aiming for about 3 min/km by the final rep.
- Cool-down: easy jog or walk for 5 to 10 min, then refuel with a protein-rich smoothie.
Closing note: run this session with paces adjusted to your fitness level, and log it in the Pacing app to dial in efforts for your goals. Build your aerobic system and your mental strength.
References
- Run longer and faster | ability to endure - YouTube (YouTube Video)