Scullion's 5K Speed Foundation

Workout - Scullion's 5K Speed Foundation

• 15min @ 6'30''/km
• 5 lots of:
  • 20s @ 4'00''/km
• 10 lots of:
  • 1min @ 4'00''/km
  • 1min 30s rest
• 12min @ 7'00''/km

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Intro

Stephen Scullion, an Olympic marathoner, shares his approach to 5K training in The 5K Training You Need | Say Goodbye to Slow Progress. The core elements are below so you can implement the session today. The full video is worth your time for context and nuance.

Key points

• 5K demands a mix: raw VO2-max speed plus the endurance to hold it for 10-12 minutes (roughly 90% of VO2-max). Without both, you’re leaving time on the table.
• To drop your 5K time, boost VO2-max, but more importantly extend how long you can sustain it.
• Base fitness matters (volume, sleep, recovery, strength work), but the athletes who break through add targeted VO2-max sessions.
• Structure your lead-in with 5-6 focused VO2-max efforts, slot a 3 km race or 2 km time trial 10-12 days out, and back off for the final week.

Workout example

VO2-max interval session (once a week or every 10 days):

1. Easy 10-15 minute warm-up.
2. 10 x 60-second repeats at your 5K pace (about 90% VO2-max).
   • Rest: 75-90 seconds (or 60 seconds as fitness improves).
   • Total work: about 10 minutes of high-intensity running.
3. Build as you adapt:
   • Extend intervals to 2 min x 6 (90 sec rest), progress to 3 min x 5 or 4 min x 4.
   • Work toward 20 minutes total of VO2-max-intensity work by the end of your build-up.
4. Optional pre-race stimulus: run a 2-3 km race or 2 km time trial 10-12 days before race day to test your sharpness.
5. Taper (8-9 days out): dial back intensity to 6 minutes total with 45-second intervals to keep the legs responsive without taxing race-day readiness.

Practical tips

• Pick one surface (track, road, or grass) and stick with it so you can measure improvement.
• Beginners should start with 10 x 60 seconds and 75-90 seconds rest, then drop rest to 60 seconds as you adapt, holding pace steady.
• Keep up base training (steady running, strength, sleep), but don’t skip the VO2-max sessions.
• The Pacing app lets you dial in intervals to your current race pace, in km or miles.

Closing note

Try this VO2-max structure. Adjust the target paces to your fitness and you should see faster 5K times. Use the Pacing app to set it up.

References

• The 5K Training You Need | Say Goodbye to Slow Progress - YouTube (YouTube Video)