Scullion's 5K Speed Foundation

Workout - Scullion's 5K Speed Foundation

• 15min @ 6'30''/km
• 5 lots of:
  • 20s @ 4'00''/km
• 10 lots of:
  • 1min @ 4'00''/km
  • 1min 30s rest
• 12min @ 7'00''/km

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Intro

Stephen Scullion, an Olympic marathoner, shares his approach to 5K training in The 5K Training You Need | Say Goodbye to Slow Progress. We’ve pulled the core elements here so you can implement the session immediately. For the complete context and nuance, the full video is worth your time.

Key Points

• Running 5K demands a mix: raw V̇O₂‑max speed, plus the endurance to hold it for 10-12 minutes (roughly 90% of V̇O₂‑max). Without both, you’re leaving time on the table.
• To drop your 5K time, focus on boosting V̇O₂‑max itself—but more importantly, extend how long you can sustain it.
• Base fitness matters—volume, sleep, recovery, strength work—but the athletes who break through add targeted V̇O₂‑max sessions to their mix.
• Structure your lead-in with 5-6 focused V̇O₂‑max efforts, slot a 3 km race or 2 km time trial 10-12 days out, and back off for the final week.

Workout Example

V̇O₂‑max Interval Session (once per week or every 10 days)

1. Start with an easy 10-15 minute warm-up.
2. 10 × 60‑second repeats at your 5K pace (approximately 90% V̇O₂‑max).
   • Rest: 75‑90 seconds (or 60 seconds as fitness improves).
   • Total work: ~10 minutes of high-intensity running.
3. Build the session as you adapt:
   • Extend individual intervals to 2 min × 6 (90 sec rest), progress to 3 min × 5 or 4 min × 4 as fitness improves.
   • Work toward 20 minutes total of V̇O₂‑max-intensity work by the end of your build-up.
4. Optional pre‑race stimulus: run a 2-3 km race or 2 km time trial 10-12 days before race day to test your sharpness.
5. Taper (8‑9 days out): dial back intensity to 6 minutes total with 45-second intervals to keep the legs responsive without harming race-day readiness.

Practical Tips

• Pick one surface—track, road, or grass—and stick with it so you can measure improvement over time.
• Beginners should start with 10 × 60 seconds and 75-90 seconds rest, then drop rest periods to 60 seconds as you adapt, holding pace steady.
• Maintain solid base training—steady-state running, strength, adequate sleep—but don’t underestimate the specific V̇O₂‑max sessions.
• The Pacing app lets you dial in intervals to your current race pace, whether you track in km or miles.

Closing Note

Test this V̇O₂‑max training structure, adjust the target paces to your current fitness, and you should see faster 5K times. Use the Pacing app to set it up, then run your best race yet.

References

• The 5K Training You Need | Say Goodbye to Slow Progress - YouTube (YouTube Video)