Runners warm up routine for SPEED or INTERVAL training - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro: This is a quick summary of Runners warm up routine for SPEED or INTERVAL training 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:

Warm‑up starts with an easy 4 km jog to get the muscles warm.
Follow the jog with dynamic drills (high knees, butt kicks, skips, walking lunges, straight‑leg pogos) to activate fast‑twitch fibers and loosen the hips/hamstrings.
Strides bridge the jog and speed work: 3–4 reps of 50–60 m at gradually increasing pace (starting around half‑marathon pace, ending near 5 K pace).
Main speed session: 200 m fast (≈30‑32 sec) followed by 1 km active recovery at a comfortable but steady pace (~6 min/mi). Repeat 4–8 times with ~90 sec rest.
Adjust distances if needed – beginners can start with 100 m fast + 500‑800 m recovery.

Workout Example:

Easy jog 4 km.
Dynamic drill circuit (30 s each): high knees, butt kicks, skips, walking lunges, straight‑leg pogos.
Strides – 3‑4 × 50‑60 m, walk back to start.
Speed interval set:
- 200 m fast (≈30‑32 sec).
- 1 km easy‑steady recovery.
- 90 sec rest.
- Repeat 4‑8 times.
Cool down jog as desired.

Closing Note: Give this warm‑up and speed‑interval session a go today – and feel free to tailor the paces and distances in your Pacing app to match your current fitness. Have fun and keep racing forward!