Scullion's Speed Session

Workout - Scullion's Speed Session

• 5min @ 10'00''/km
• 6 lots of:
  • 200m @ 2'30''/km
  • 1.0km @ 3'45''/km
  • 1min 30s rest
• 5min @ 10'00''/km

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Intro: Stephen Scullion (Olympic marathoner) breaks down Runners warm up routine for SPEED or INTERVAL training in this video. It’s worth watching in full, but here’s the essence so you can start using it today.

Key points:

• Start with a 4 km easy jog to prime your muscles.
• Move to dynamic drills (high knees, butt kicks, skips, walking lunges, straight-leg pogos) to fire up fast-twitch fibres and open up your hips and hamstrings.
• Strides bridge the jog and hard efforts: do 3 to 4 x 50 to 60 m, ramping pace from around half-marathon speed up to 5K pace.
• The speed work itself pairs 200 m at a hard effort (roughly 30 to 32 sec) with 1 km of steady but comfortable recovery (around 6 min/mi). Rest 90 sec between rounds and repeat 4 to 8 times.
• You’re not locked into those distances. Beginners can dial back to 100 m hard plus 500 to 800 m recovery.

Workout example:

1. Easy jog 4 km.
2. Dynamic drill circuit (30 s per drill): high knees, butt kicks, skips, walking lunges, straight-leg pogos.
3. Strides: 3 to 4 x 50 to 60 m with a walk back to start between reps.
4. Speed interval set:
   • 200 m hard (about 30 to 32 sec).
   • 1 km steady recovery.
   • 90 sec rest.
   • Repeat 4 to 8 times.
5. Easy jog to cool down if you want.

Closing note: try this warm-up and speed session this week. Use your Pacing app to dial in speeds and distances that match your fitness.

References

• Runners warm up routine for SPEED or INTERVAL training - YouTube (YouTube Video)