Scullion's 3-2-1 Threshold Pyramid
Workout - Scullion's 3-2-1 Threshold Pyramid
- 11min @ 9'00''/km
- 5 lots of:
- 100m @ 4'00''/km
- 3 lots of:
- 3min @ 5'30''/km
- 1min @ 9'00''/km
- 2min @ 5'30''/km
- 1min @ 9'00''/km
- 1min @ 5'30''/km
- 1min @ 9'00''/km
- 10min @ 9'00''/km
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Stephen Scullion, an Olympic marathoner, lays out a Fartlek workout built to boost threshold speed. We’ve pulled the essential components here so you can run this session right away. Head to the full video for more coaching detail and form tips.
Key Points:
- Structure the session as a pyramid Fartlek: 3-minute, 2-minute, and 1-minute repeats at threshold effort, completed three times through.
- Keep effort constant; naturally, as intervals grow shorter, your pace will climb.
- Slip 60 seconds of easy jogging between each repeat for active recovery.
- Great for returning after time off—the short bursts and lower joint load make it a safer choice.
- Tech isn’t required; track effort by feel alone, or use a heart-rate zone if you have a monitor handy.
Workout Example:
- Warm‑up – 10–12 minutes easy jog plus strides.
- Set 1: Run 3 minutes at threshold pace (roughly 5:10–5:15 per mile), then 60 seconds easy.
- Set 2: Run 2 minutes at threshold, then 60 seconds easy.
- Set 3: Run 1 minute at threshold, then 60 seconds easy.
- Repeat that 3-2-1 pattern two additional times (3 complete rounds).
- Cool‑down – 5–10 minutes easy jog.
Total work: About 18 minutes of hard running, plus warm-up and cool-down. Adjust your threshold pace to fit your current fitness level (say, 5:12 per mile if that’s your recent speed).
Closing Note: Try this session soon and adjust the paces using the Pacing app to match your present fitness. You’ll strengthen your threshold while keeping injury risk low. Keep pushing—you’ve got this!