Training for the marathon LONGER intervals || Olympic qualification? - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro: This is a quick summary of Training for the marathon LONGER intervals || Olympic qualification? 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:

Focus on longer interval reps (3 km repeats) at marathon‑specific pace rather than just volume.
Keep intensity in check (heart‑rate and lactate ≤ 2 mmol/L) to avoid over‑training.
Fuel at 80‑100 g carbs per hour, split into roughly 13 g every 10 minutes (instead of large gels).
Use a cooling vest and monitor HR to stay comfortable and prevent fatigue.

Workout Example:

Warm‑up: 3 km easy at ~5:00 min/km, then 2 km at ~4:00 min/km, followed by drills/strides.
Main set: 3 km repeats at 3:05‑3:10 min/km (slowest ~3:10, fastest ~3:05) – aim for 5‑6 reps. Keep heart‑rate in the aerobic zone and lactate under 2 mmol/L.
Cool‑down: easy jog and stretch.

Practical Tips:

Sip your fuel every 10 minutes (≈13 g carbs) instead of gulping a 25 g gel.
Monitor intensity with a heart‑rate strap or Moxie monitor; adjust pace if HR spikes.
Avoid “new normal” soreness – treat fatigue as a sign to back‑off intensity, not just add more miles.

Closing Note: Give this longer‑interval session a try, tweak the paces to match your own marathon goal in the Pacing app, and enjoy the boost in speed and stamina. Happy training!