The BEST RUNNING training is FINDING what works for you - Stephen Scullion - Olympic marathoner

Quick summary of The BEST RUNNING training is FINDING what works for you from Stephen Scullion - Olympic marathoner

This is a concise recap of Stephen’s video – watch the full episode for the complete story, deeper explanations, and extra tips.

Key concepts

• Self‑analysis beats blind‑following: Look back at your best race performances, spot the training that preceded them, and use that as your personal “textbook.”
• Volume of quality intensity: Rather than piling endless easy miles, Stephen stresses doing high‑volume work at meaningful intensities (threshold or just above) to move the needle faster.
• Threshold vs. Aerobic‑PAR: Threshold = low‑lactate, steady effort; Aerobic‑PAR = a bit harder, just above threshold. Both have a place; experiment to see which your body responds to best.
• Sustainable pacing: Keep the workout repeatable week after week – think of it like an electric car that never runs out of charge.

Example workout (the session Stephen runs)

1. Warm‑up – 10‑15 min easy jog + a few short strides.
2. Main set –
   • 3 × 2 km at a threshold effort (just below lactate, comfortably hard).
   • 6 × 1 km at a slightly harder Aerobic‑PAR pace* (just above threshold, 10‑15 sec faster per km).
   • Keep the 1 km repeats with a short jog or 30‑second easy recovery between them.
3. Cool‑down – 5‑10 min easy running.

If you prefer a simpler version, Stephen also suggests: 8 × 1 km with ~1 min easy jog recovery (≈10 km total) at a hard but sustainable pace.

Practical tips you can use today

• Identify your “winning pattern.” After a good race, write down the training you did in the 2‑4 weeks before it. Replicate those key sessions.
• Use feel or HR: If you don’t have a lab, run by perceived effort (hard but controllable) or keep heart rate just below your known threshold.
• Track progress: Repeat the same session every 7‑10 days, note time, HR, and how you feel. Adjust intensity only when you’re consistently faster.
• Stay flexible: If a session feels too easy, add a little extra speed; if it feels unsustainable, back off a bit. The goal is a repeatable, progressive stimulus.

Closing note

Try the 3 × 2 km + 6 × 1 km session this week, log your effort, and see how it feels compared to your recent runs. Adjust the paces to match your own heart‑rate zones or perceived effort using the Pacing app – you can easily customize the distances and recovery times to fit your schedule.

Enjoy the workout, and don’t forget to watch Stephen’s full video for the full back‑story and deeper insights!

References

• The BEST RUNNING training is FINDING what works for you - YouTube (YouTube Video)

Workout - Scullion's Engine Builder

• 12min @ 6'00''/km
• 5 lots of:
  • 20s @ 3'30''/km
  • 40s rest
• 3 lots of:
  • 2.0km @ 4'30''/km
  • 2min rest
• 6 lots of:
  • 1.0km @ 4'15''/km
  • 1min 15s rest
• 10min @ 6'30''/km

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