Why is getting better at RUNNING so hard? Is it worth it? - Stephen Scullion - Olympic marathoner
Intro
This is a quick summary of Why is getting better at RUNNING so hard? Is it worth it? 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
- Running often feels unfair because performance depends on many variables (health, stress, weather, luck). Stephen suggests shifting the focus from pure race results to the process – feeling good after a run, mental health benefits, and consistent training habits.
- To make the sport feel fairer, set process‑oriented goals (e.g., “wake up feeling refreshed after a run”) rather than only outcome goals (e.g., “hit a sub‑3‑hour marathon”).
- A specific track session is used to train the body to tolerate and “buffer” fatigue, which helps you stay on pace during races when you accidentally go a bit too hard.
Workout Example
Track Fatigue‑Buffer Session (St Mary’s Track)
- Set 1 – 4 × 400 m repeats at a hard but controllable pace (roughly 5‑10 seconds faster than your 5 k race pace). Rest 60‑90 seconds between reps.
- Threshold Mile – Immediately after the 400 m set, run 1 mile at threshold effort (≈ lactate threshold pace, about 20‑30 seconds slower than 10 k race pace). This “absorbs” the fatigue from the 400 m work.
- Recovery – Light jog or walk for 2‑3 minutes to bring the heart rate down.
- Repeat – Perform three total sets of the 400 m + mile combo, adjusting the mile pace so you don’t finish it too fast (otherwise you defeat the purpose).
- Variation – If you’re a stronger runner, replace the mile with a 1 km threshold (as Katie does) to keep the fatigue‑buffer effect while slightly shortening the effort.
Practical tip: Aim to finish the threshold mile/1 km feeling “just a bit uncomfortable” but sustainable. If you’re overly exhausted for the next 400 m set, back off a few seconds on the mile next round.
Closing Note
Give this fatigue‑buffer workout a try and notice how it helps you stay steadier when races get tricky. Remember, you can always tweak the paces to match your own training zones in the Pacing app. Keep focusing on the daily benefits of running, and enjoy the journey – the cake will come when you’re ready! 🚀
References
Workout - Scullion's Fatigue Buffer
- 10min @ 7'00''/km
- 100m @ 4'00''/km
- 100m @ 4'00''/km
- 100m @ 4'00''/km
- 100m @ 4'00''/km
- 3 lots of:
- 400m @ 4'45''/km
- 1min 15s rest
- 400m @ 4'45''/km
- 1min 15s rest
- 400m @ 4'45''/km
- 1min 15s rest
- 400m @ 4'45''/km
- 1min 15s rest
- 0.0mi @ 9'40''/mi
- 3min rest
- 10min @ 9'00''/km
to import the workout after you install it.
