Scullion's Speed Session

Workout - Scullion's Speed Session

• 5min @ 10'00''/km
• 6 lots of:
  • 200m @ 2'30''/km
  • 1.0km @ 3'45''/km
  • 1min 30s rest
• 5min @ 10'00''/km

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Intro: Stephen Scullion—an Olympic marathoner—breaks down Runners warm up routine for SPEED or INTERVAL training in this video. It’s worth watching in full, but here’s the essence so you can start incorporating it today.

Key Points:

• Begin with a 4 km easy jog to prime your muscles.
• Next come dynamic drills (high knees, butt kicks, skips, walking lunges, straight‑leg pogos) that fire up fast‑twitch fibers and open up your hips and hamstrings.
• Strides serve as the bridge between the jog and hard efforts: do 3–4 × 50–60 m, gradually ramping pace from around half‑marathon speed up to 5 K pace.
• The speed work itself pairs 200 m at a hard effort (roughly 30‑32 sec) with 1 km of steady but comfortable recovery (around 6 min/mi). Rest 90 sec between rounds and repeat 4–8 times.
• Not locked into those distances—beginners can dial back to 100 m hard plus 500‑800 m recovery instead.

Workout Example:

1. Easy jog 4 km.
2. Dynamic drill circuit (30 s per drill): high knees, butt kicks, skips, walking lunges, straight‑leg pogos.
3. Strides – 3‑4 × 50‑60 m with a walk back to start between reps.
4. Speed interval set:
   • 200 m hard (≈30‑32 sec).
   • 1 km steady recovery.
   • 90 sec rest.
   • Repeat 4‑8 times.
5. Easy jog to cool down if desired.

Closing Note: Try this warm‑up and speed session this week. Use your Pacing app to dial in speeds and distances that match where you’re at fitness‑wise. Enjoy the work.

References

• Runners warm up routine for SPEED or INTERVAL training - YouTube (YouTube Video)