Scullion's Double-Threshold Sharpener (AM)
Workout - Scullion's Double-Threshold Sharpener (AM)
- 15min @ 6'00''/km
- 20min @ 2'55''/km
- 10min @ 7'00''/km
to import the workout after you install it.
Intro
Here’s a breakdown of Getting my running back on track for Paris Olympics marathon with Stephen Scullion, Olympic marathoner. The video is well worth watching—we’re highlighting the key workout you can implement immediately. Make sure to see the full video to get all the context.
Key Points
- Skip altitude for now – Stephen opted for sea-level training to rebuild raw speed and maintain high intensity.
- Double-threshold days – running two threshold-quality sessions in a single day (morning plus evening) to sharpen lactate tolerance and pace consistency. This is an advanced technique that yields significant results; if you want to explore the science behind it, check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Tempo focus – longer tempo efforts at 4:45–4:55 min/mi (≈3:00–3:07 min/km) to push marathon pace forward.
- Strength & activation – basic pre-run work targeting hips, calves, and glutes (hip raises, calf-raises, bridges) to maintain body resilience.
- Weekend structure – easy morning run, more intense evening session on Saturday, followed by a mixed-effort long run on Sunday (≈5:20 min/mi overall).
- Pace priority – use heart-rate or lactate testing to stay in the target zone; keep effort under control.
Workout Example
Double-Threshold Saturday
- Morning: 20-min threshold at ~2:55 min/km (≈4:40 min/mi) – hold HR just below lactate threshold.
- Easy jog: 5–10 min recovery.
- Evening: Another 20-min threshold at the same pace.
Tempo Run (once a week)
- 5 mi at 4:50 min/mi (≈3:00 min/km). This is below full threshold effort—aim for a “comfortably hard” feeling. These sustained efforts form a key building block across most training plans, and you can see how they fit into a comprehensive program in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Long Run Sunday
- 12–14 mi total, alternating between easy miles (5:20–5:30 min/mi) and occasional 4:45–5:00 min/mi pick-ups to get accustomed to running hard when fatigued.
Adjust all paces using your current fitness with the Pacing app.
Closing Note
Try incorporating these double-threshold and tempo workouts into your training, and adjust the paces to match your own numbers. Consistency and strategic pacing will put you back on course for the marathon. While these extended efforts matter for endurance building, if your immediate focus is speed over shorter distances, you may want to prioritize different workouts instead. For that approach, see our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
No matter what you’re training for, you can quickly modify the workout through the Pacing app. Stay consistent, embrace your training, and we’ll meet you out there.