What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of “What can we LEARN from Kipchoge? | V02 max, running economy, lactate threshold” 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

VO2 max is the maximum amount of oxygen you can use during intense effort; higher VO2 max lets you run faster at a given % of your max.
Lactate threshold (or steady‑state speed) is the fastest pace you can hold for a long period before fatigue sets in.
Running economy measures how much energy you waste at a given speed – the more efficient you are, the less “fuel” you burn.
Test VO2 max with a 12‑minute Cooper test (run as far as possible, then use a calculator to estimate VO2 max). Retest after 5‑6 weeks to track progress.
Find your lactate threshold by running 50‑60 minutes at a steady, comfortably hard pace and note whether you could keep going. That speed is your “steady‑state” speed.
Improve running economy by staying consistent, adding targeted strength work, gradually increasing mileage, and prioritising recovery (sleep, hydration, self‑massage, yoga).

Workout Example

VO2 max intervals (use a hill or grass for extra resistance) – total 10‑15 minutes of hard work:

10 × 60 seconds hard (≈ 90‑95 % VO2 max) / 60 seconds easy
After 7‑10 days: 5 × 2 minutes hard / 90 seconds easy
After another 7‑10 days: 5 × 3 minutes hard / 90‑120 seconds easy Repeat the cycle for 6‑8 weeks; you should see a noticeable VO2 max increase.

Lactate‑threshold work (run at your steady‑state pace):

5 × 6 minutes at threshold pace (just below the point where you start to feel heavy fatigue).
3 × 10 minutes at the same pace, or slightly faster, on a flat or grass surface.
After 3‑4 weeks, repeat the 50‑60 minute test to see if your threshold speed has moved forward.

Running‑economy tips

Record yourself on a treadmill, compare arm swing, hip and shoulder movement to elite runners – look for excess vertical bounce or wasted motion.
Add light strength work (calves, hamstrings, glutes, core) 2‑3 times per week.
Increase weekly mileage by 10‑15 % per week (the “10‑Rule”) – e.g., if you run 10 mi, add 1 mi the next week.
Prioritise recovery: hydration, nutrition, sleep, foam‑rolling, yoga.

Closing Note

Start testing your VO2 max, lactate threshold, and running economy today, and tweak the paces to suit your own numbers in the Pacing app. Give the workouts a go, adjust the intervals to match your current fitness, and watch your performance improve. Keep moving forward and enjoy the faster, more efficient runs ahead! 🚀