Scullion's Groove Builder
Workout - Scullion's Groove Builder
- 12min @ 9'30''/mi
- 5 lots of:
- 0.0mi @ 5'25''/mi
- 1min rest
- 12min @ 12'00''/mi
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Intro
Stephen Scullion, an Olympic marathoner, shares his training restart in Can I qualify for a 2nd Olympics? - Better START now. The video delivers practical insights worth watching in full — here, we’ve highlighted the essentials so you can get into the workout straight away. Check out the complete video for deeper context.
Key Points
- After time away from training, Stephen targets a marathon jump from 2:09 down to sub-2:08, the benchmark for Olympic selection.
- He stresses showing up on both strong and difficult days, balancing physical condition with mental toughness.
- His opening workout is deliberately easy, designed to reintroduce load to the body without inviting injury.
- Recovery fact: consume something within 15–20 minutes post-effort to support muscle adaptation.
Workout Example
5 × 1‑mile repeats
- Pace: Around 5:20 per mile (target range: 5:20–5:30).
- Rest: 60 seconds between efforts.
- Reps: Build from 5 up to 8 as your fitness climbs.
- HR target: Stay under ~160 bpm; this is about building steadiness, not straining.
- Final repeat: Pick up the pace slightly on your last mile (e.g., 5:30–5:40) for a finish that feels controlled but quicker.
Closing Note
Try this session and dial in the paces using your own fitness and the Pacing app. Have your recovery snack ready, and you’re set for steady progress. Good luck, and enjoy the journey toward Paris 2024!
References
- Can I qualify for a 2nd Olympics? - Better START now - YouTube (YouTube Video)