Scullion-Style 3k Repeats
Workout - Scullion-Style 3k Repeats
- 15min @ 6'00''/km
- 5min @ 4'40''/km
- 4 lots of:
- 20s @ 3'30''/km
- 40s rest
- 3 lots of:
- 3.0km @ 5'00''/km
- 3min rest
- 12min @ 6'00''/km
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Stephen Scullion, an Olympic marathoner, explores Training for the marathon LONGER intervals || Olympic qualification? in a recent video. Below is a distilled breakdown to get you running this workout right away—head to the full video for comprehensive discussion.
Key Points:
- Prioritize longer interval reps (3 km repeats) pitched at marathon-specific pace, rather than accumulating volume alone.
- Maintain controlled effort (monitor heart-rate and lactate, keeping the latter under 2 mmol/L) to dodge overtraining.
- Consume roughly 80–100 g carbs per hour, distributed as 13 g every 10 minutes (using frequent small doses rather than singular large gels).
- Employ a cooling vest and track heart-rate to manage comfort and ward off accumulated fatigue.
Workout Example:
- Warm‑up: 3 km at an easy effort (~5:00 min/km), 2 km at a faster clip (~4:00 min/km), followed by drills and strides.
- Main set: Perform 3 km repeats at 3:05‑3:10 min/km (target 5–6 repetitions, with your slowest around 3:10 and fastest near 3:05). Keep your heart‑rate aerobic and lactate beneath 2 mmol/L.
- Cool‑down: Light jogging and stretching.
Practical Tips:
- Take small sips of fuel every 10 minutes (roughly 13 g carbs) rather than consuming a single 25 g gel at once.
- Use a heart‑rate strap or Moxie monitor to gauge effort; dial back pace if heart‑rate climbs unexpectedly.
- Resist treating fatigue as justification to pile on distance—recognize it as a cue to lower intensity and recover.
Closing Note: Test this longer-interval session yourself, adjust the paces to align with your marathon target using the Pacing app, and watch your fitness and aerobic capacity expand. Enjoy the process!