Scullion's Threshold & Hills
Workout - Scullion's Threshold & Hills
- 15min @ 7'00''/km
- 5 lots of:
- 100m @ 4'30''/km
- 20min @ 5'30''/km
- 8 lots of:
- 80m @ 4'00''/km
- 2min rest
- 12min @ 6'00''/km
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Intro: Below is a breakdown of Berlin Marathon training – Threshold and hills in St Moritz, a video featuring Stephen Scullion – Olympic marathoner. This session is worth studying, and we’ve distilled the core ideas so you can run this workout yourself. Head to the full video if you want the complete breakdown.
Key Points:
- Sound training habits and steady progress make a difference—small smart choices add up to meaningful gains.
- When training at altitude, focus on controlling intensity through lactate levels (≈2.8 mmol/L) and heart-rate zones instead of targeting a set pace.
- Combine threshold running with short hill efforts to build strength, power, and leg speed (what coaches call turnover).
- Stay adaptable—if you need to pause or walk because of conditions, maintain the intensity and adjust as needed.
Workout Example:
- Warm‑up – 10–15 minutes of easy running followed by 4–5 × 100 m strides.
- Threshold segment – 20 minutes at a steady effort with lactate hovering around 2.8 mmol/L (heart-rate zones work well for gauging this threshold effort).
- Hill repeats – Locate an 80-meter hill with a 5–8% grade. Perform 8–10 reps: drive up hard (prioritize reaching the top over form), recover with a jog or walk downhill. The work is intense but brief; your total time on the hill should land around 4–5 minutes.
- Cool‑down – 10 minutes of easy jogging plus a handful of relaxed strides to wrap up.
Practical Tips:
- Lean on heart-rate zones to judge your effort when pace isn’t dependable—a common issue at altitude.
- Every couple of weeks, do a turnover run—a shorter session with faster paces—to keep your legs sharp.
- If unexpected challenges crop up (wind, pedestrians, etc.), stay composed, adapt the session as needed, and preserve the intensity.
Closing Note: Try this threshold-and-hill combo over the next week. The Pacing app lets you adjust the paces and reps to fit your current fitness level. Have fun with the training, and stay focused on your Berlin goal—you can do it!