Momentum Tempo
Workout - Momentum Tempo
- 10min @ 7'00''/km
- 6 lots of:
- 800m @ 3'00''/km
- 800m @ 3'20''/km
- 2min rest
- 10min @ 7'00''/km
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Intro
Below, we break down “Momentum is EVERYTHING during marathon training | 8 miles tempo” from Stephen Scullion - Olympic marathoner. The video’s worth watching; here we’ve pulled the key takeaways so you can try this workout today.
Key Points
- Momentum matters – when you miss a training session or finish a difficult one, return to simple, steady running and protect your rhythm.
- Adjust, don’t abandon – a tough session deserves modification, not cancellation. Cut the volume (go from 8–10 miles down to 6–8) or reduce intensity rather than skip the run.
- 800‑m alternates: A solid example of challenging yet manageable tempo work. See our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for context. The pattern: 800 m faster than marathon pace, then 800 m slower, which keeps your effort level steady while you recover.
- Pace guide: The hard 800s sit in 10K–half-marathon territory; Scullion runs roughly 4:50 per mile. Our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide will help you find this effort. The easy 800s sit just below marathon pace (Scullion’s ~5:20 per mile). Pick a rhythm you can hold across all 6–8 miles.
- Mindset – ignore the splits. Find your rhythm, commit to the effort, build trust in yourself.
Workout Example
- Warm‑up: easy jog and dynamic stretching.
- Main set (6‑8 miles total):
- 800 m fast (roughly 4:50 / mi) – 1 min easy (just below marathon pace, ~5:20 / mi) – repeat.
- Keep alternating 800 m fast and 800 m easy until you’ve done 6–8 miles total. Adjust the number of reps to fit your distance.
- You’re building strength and learning to hold effort—not sprinting at 5K pace as in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Hold steady between 10K and half-marathon intensity. Keep the easy sections honest; don’t drift too soft.
- Cool‑down: easy jog and stretch.
Closing Note
Give this tempo workout a try—adjust paces to your marathon goal in the Pacing app and keep the consistency going. You’ve got this! 🚀