Scullion-Style 3k Repeats
Workout - Scullion-Style 3k Repeats
- 15min @ 6'00''/km
- 5min @ 4'40''/km
- 4 lots of:
- 20s @ 3'30''/km
- 40s rest
- 3 lots of:
- 3.0km @ 5'00''/km
- 3min rest
- 12min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Stephen Scullion, an Olympic marathoner, covers Training for the marathon LONGER intervals || Olympic qualification? in a recent video. Below is a distilled breakdown so you can run this workout right away. Watch the full video for the rest.
Key points:
- Prioritize longer interval reps (3 km repeats) at marathon-specific pace, rather than just piling up volume.
- Keep effort controlled (watch heart rate and lactate, keep lactate under 2 mmol/L) to avoid overtraining.
- Take in roughly 80-100 g carbs per hour, spread as 13 g every 10 minutes (frequent small doses, not one big gel).
- Use a cooling vest and track heart rate to manage comfort and head off accumulated fatigue.
Workout example:
- Warm-up: 3 km at easy effort (about 5:00 min/km), 2 km at a faster clip (about 4:00 min/km), followed by drills and strides.
- Main set: 3 km repeats at 3:05-3:10 min/km (5-6 repetitions, slowest around 3:10 and fastest near 3:05). Keep heart rate aerobic and lactate below 2 mmol/L.
- Cool-down: light jogging and stretching.
Practical tips:
- Take small sips of fuel every 10 minutes (about 13 g carbs) rather than a single 25 g gel.
- Use a heart-rate strap or Moxie monitor to gauge effort. Dial back pace if heart rate climbs unexpectedly.
- Don’t treat fatigue as an excuse to pile on distance. Take it as a cue to lower intensity and recover.
Closing note: Try this longer-interval session, adjust the paces to your marathon target in the Pacing app, and your fitness and aerobic capacity will follow.