Scullion's Engine Builder

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/scullions-engine-builder-f0ea5c22

Don’t have the app? Copy the reference above,
to import the workout after you install it.

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

Here’s what Stephen covers. The full episode has more detail and context.

Key concepts

• Self-analysis beats blindly following. Review your strongest races, find the training that led up to them, and use that pattern as your reference.
• Volume of quality intensity: skip the endless slow running. Stephen advocates for substantial work at challenging intensities (threshold or slightly higher) for faster gains.
• Threshold vs. Aerobic-PAR: threshold is steady, low-lactate work; Aerobic-PAR is a notch higher, just past threshold. Try both and see which works better for you.
• Sustainable pacing: keep consistency with repeatable sessions each week. The effort should feel maintainable, never exhausting.

Example workout (the session Stephen runs)

1. Warm-up: 10-15 minutes of easy jogging plus a few brief accelerations.
2. Main set:
   • 3 x 2 km at threshold effort (below lactate threshold, challenging but controlled).
   • 6 x 1 km at a slightly faster Aerobic-PAR intensity (above threshold by about 10-15 seconds per km).
   • Between the 1 km reps, take a short trot or 30 seconds of easy movement.
3. Cool-down: 5-10 minutes of easy running.

For a shorter alternative: 8 x 1 km with roughly 1 minute of jogging between each (about 10 km total) at a difficult but manageable pace.

Practical tips

• Identify your “winning pattern.” Write down the training from 2-4 weeks before your best race. Return to those sessions.
• Use feel or HR. Without formal testing, rely on perceived effort (difficult but manageable) or track HR just below threshold.
• Track progress. Run the same workout every 7-10 days, logging time, heart rate, and feel. Change the intensity only once you’re performing faster consistently.
• Stay flexible. If a session feels light, increase the pace slightly. If it feels too hard, dial it back. You want a workout you can repeat and improve at.

Closing note

Try the 3 x 2 km plus 6 x 1 km workout this week and see how it compares to recent training. Tailor the paces to your HR zones or felt intensity in the Pacing app, where you can adjust distances and recovery to suit your schedule.

Watch Stephen’s full video for the complete context.

References

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