Scullion's Marathon Pace Master
Workout - Scullion's Marathon Pace Master
- 10min @ 10'00''/mi
- 5.0km @ 8'15''/mi
- 2min @ 10'00''/mi
- 5.0km @ 8'00''/mi
- 2min @ 10'00''/mi
- 5.0km @ 7'55''/mi
- 10min @ 10'00''/mi
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Based on Stephen Scullion’s Olympic marathon insights, this breakdown covers a workout structure you can use today. Watch the full video for the rest of the context and coaching cues.
Key points:
- Marathon training takes patience and control, not maximum effort.
- Layer marathon-pace (MP) runs with enough weekly volume so race day doesn’t catch you off guard.
- Start each session with activation work and a 2-mile easy run to prepare your hamstrings and glutes.
- Run 3 x 5 km repeats (about 3 x 3.1 mi) with 2-minute recovery jogs. Start the opening repeat slightly below target pace to secure the full distance.
- Check lactate (or rate how hard you’re working) between repeats. Climbing lactate signals rising carbohydrate strain.
- Get comfortable with mid-run fueling and target a steady MP you can hold for the entire workout.
Workout example:
- Warm-up: 10 min easy plus dynamic drills plus 2-mile easy run.
- 3 x 5 km repeats:
- Rep 1: 5 km at moderate MP (about 6:15 min/mile, slightly below your goal race speed).
- Rep 2: 5 km at about 5:50 min/mile.
- Rep 3: 5 km at about 5:45 min/mile.
- Recovery: 2 min jog or easy run between reps.
- Cool-down: 5-10 min easy, then stretch gently.
Scale the paces to your own MP. If your target is 5:30 min/mile, run the first repeat around 5:45 and finish the other two closer to 5:30.
Practical tips:
- Prime your hamstrings and glutes before starting to prevent injury.
- Keep rep one slightly conservative. That reduces the risk of an early fade and still accumulates the mileage you need.
- Use the 2-minute jog between reps to recover and take a lactate reading (or check your breathing).
- Drink a gel or snack every 5 km to train your digestive system for race morning.
- Extend repeat length over weeks (e.g., 3 x 6 km, then 3 x 7 km, then 3 x 8 km) to build aerobic strength.
Closing note: Try this 3 x 5 km session today, then adjust your paces using your Pacing app. As confidence grows, extend the repeats and keep practicing your fueling strategy.