Running THRESHOLD on depleted & tired legs | Super compensation - Stephen Scullion - Olympic marathoner

Aug 13, 2025

This is a quick summary of Running THRESHOLD on depleted & tired legs | Super compensation 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

Running threshold work on hills lets you go slower, reduces overall impact, yet still provides the same aerobic and leg‑strength benefits.
Doing the session after a hard day (glycogen‑depleted, legs tired) creates a “super‑compensation” effect – a small extra stress that can lead to a bigger fitness gain.
Keep the intensity moderate; this isn’t a hard tempo or interval day. It’s a steady‑state effort with short rests.
Use heart‑rate or perceived effort rather than pace, especially when hills or GPS inaccuracies throw off your speed numbers.

Workout Example

Warm‑up: 4 km easy jog (focus on loosening legs, even if you feel tired).
Main set: 4 × 3 km repeats on hilly terrain, 30 seconds easy jog/recovery between each repeat. Total distance ≈ 7‑8 mi (≈ 12‑13 km). Aim for a steady effort that feels like a moderate threshold – you should be able to hold a conversation in short bursts, but feel the heart rate climbing.
Cool‑down: 2‑3 km easy jog.

Tips to apply right now

Treat the hills as an “incline treadmill”: you get leg‑strength without needing to run fast.
If GPS pace looks too high, ignore it – focus on heart‑rate zones or effort level.
Stay relaxed around obstacles (people, dogs, traffic); pause the watch if needed and resume when you’re back on track.
After the workout, hydrate, eat carbs, and consider a recovery shake.

Closing Note Give this hill‑threshold session a try on a day when you’re a bit fatigued – you’ll feel the super‑compensation kick in and come out stronger. Adjust the paces or repeat lengths in the Pacing app to match your own fitness level, and keep building toward those race‑day gains. Happy running!