The BEST RUNNING training is FINDING what works for you

Today I will tell a story about how I became a much better runner, and how sometimes science only goes so far with running training and you must figure out what works for you,
I hope you find the running tips useful, and start to think for yourself what might improve your running. Start to think about races, or training periods that went really well, and then realise that type of training you did must have really helped.
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[@rodrigogorosito4206]

as a doctor i can say that in medicine 2+2 is not always 4....agree 100% with you.

[@buttsniffa7469]

You are probably a butt doctor

[@alexanders4911]

Synergi effects?

[@Corey25]

The smile you have on your face when you talk about the 16 year old in you. This is the reason why I love running. It keeps us ferociously hungry for competition and maintains our youth.

[@MattRuns]

Always a good day when a video drops from you m8 👊🏻

[@stephenscullion262]

Ha I hope so, this one (while not as fancy) is very good advice

[@MattRuns]

​@Stephen Scullion - Olympic marathoner I totally get where you're coming from with this advice.. when i was running my PB's i was actually getting texts from my coach telling me to basically stop running so hard 😆.. it all worked though.. 👍🏻

[@padmabharani6122]

Repeat watcher here. The first time I watched it didn’t hit me. I recently started doing speed sessions with a local running group and now I understand what you’re saying. Thank you for the advice

[@m_kago]

Your channel and training philosophy is super solid. Much appreciated.

[@vlid0]

I love that advice coming from an athlete of your calibre. I think going always by the book is rarely applicable in any area in life. Have you developed a feeling or instinct over the years when it's good to run more than you are told to and when to stop because you are really overdoing it ? Also curious what was your pace while you were on the canal :) ? My guess would be 4:20ish

[@HoneyBearH]

Had a session yesterday it was mile reps, I’ve never heard the term aerobic power, Garmin stated I was doing Vo2max but if threshold is 169 and I was around 173 in the last 2 reps 😊 felt amazing through-out the hole session 🤘🏻 Thanks for all this outstanding help 🦁

[@stephenscullion262]

Basically top of threshold (maybe we can call it tempo reps) but I had that term in running.. you play music to a tempo

[@ingagade951]

When you put your work in the training and really go for it and lay some passion in your very great habbit - well it works.... Inga DK.

[@MrLarrybenn]

I love every one of these videos. I especially love the digressions. Great, informative stories.

[@paperjourni8964]

sometimes it is really quite tough to keep following what you are working on saying. But then again it really makes your channel and videos unique and it is always worth it to keep hanging on 🙏🏻🙌🏻

[@FYI9102]

i can follow what hes saying easily

[@RuffRydaz82]

Thanks for the tour across Ireland! Epic trails!

[@treboltreacy9498]

I watched twice in 10 days 🇵🇷😉😎🙏🏻👍🏻💪🏻 thanx steve. I watch every time before i go out.

[@ersinmehmet]

Scully! I've taken in your wise words and just I've had my first beginner yoga session... man what a great experience, I went into class slightly too late (30 secs) with a full class our Yogi put me in the front! Eeek! I came out feeling amazing! all loose and soft all over, the aches on my legs muscles have disappeared (I run around 50km per week)...putting in the recovery sessions, tempo, speed work, foam rolling and mixing things up like the way you advise us on your channel is defiantly working well. Thanks a million for your wise words! :) Ersin

[@stephenscullion262]

Haha omg I love this.. you never regret it

[@Alex.1739]

Love your channel! No BS just knowledge.

[@L00PYDRAG0N]

Thank you very much for this video and your insight. I have just got back into running, last time I was in my teens. I'm now 48 with a heart attack 3 years ago. I have just completed my first 10k race. Plan A was 50min plan B was 55 min and plan C was an hour. I finished in 55.43. 393 overall out of 1250 racers. Very happy. But I feel like I'm getting gready now. I'd like to post a new PB in my last race in October of sub 50 mins. Is that too much of an ask? Thank you Chris. 🙏

[@ChrisD1865]

Love this. I can easily over complicate things…advice like this is so helpful!

[@rokpuhar3029]

Really cool thoughts and also quite similar to what I experienced, especially with the so called threshold and aerobic power.

[@obdnanrsmith8572]

Sounds like you've become the master now. Let go of all that energy you're putting into your coaches that held you back. You're THE coach now!

[@pragneshcs]

Apart from quality knowledge session, I loved the video so much because of the picturesque running route 😍

[@PerryScanlon]

There are at least a couple studies that support your opinions. Differences in individual optimization: Gaskill 1999 with skiers. Aerobic par: Seiler 2013 with cyclists.

[@stephenscullion262]

Agree there must be, and finding what helps is important, but also what hinders

[@tak4043]

No coach but myself and lying every time doing threshold runs. 'Yea, 191 beats per minute is my threshold'. In reality 184 might be closer to truth. But it works like magic in the right amount. Progressive long runs; slow start, end faster than threshold, are my favorite though and I respond really well to.

[@Good-Deed]

Absolutely loved the first 5 seconds :)

[@mikehobbs624]

Great video as always. Very thought provoking. When I look through my training diaries I can see that when I was at my best ( im coming back from a down period of running ), I did two progression runs per week as my quality sessions. I would do around 8 miles and literally make each mile quicker than the last until I was at around 5k pace, almost eyeballs out. I did no other speed work, but ran my best times over all distances from the mile through to the marathon. The problem is, I never hear much about this training approach so wonder if it's wrong? Do you think I should go back to doing this again? I got fitter using this style of training than when I've used hard interval sessions.

[@ryanmiskin8925]

For what it's worth, I just did the same style run for basically the same distance 3 days ago, and the day after I had my "best" easy run in regards to my pace/HR ratio (I run the same loop for my easy runs). I did a 13k run with a progression run for the first 10k starting at 5:35/km (~9:00/mi) and ending at 4:35/km (~7:25/mi). My most recent 5k PB was at 4:20/km pace. I was over 170HR from #5k-10k, and between 180-183 on km #7/8/9/10...but it felt damn good and I didn't feel like I was about to die, just felt like I was getting some real work done. It took a lot of mental fortitude to keep negative splitting every km, I felt very accomplished when it was all said and done. My average HR for the 68 minute run was 170.

[@peytonjohnston2755]

the raw run talks are awesome man, love them. leaving this here, but you’ll see me running the marathon in the 2028 LA games. mark my words!

[@stephenscullion262]

Thanks, never sure how these will be perceived

[@chrism5433]

Very very good channel. my own running is completely getting better . cheers 🍺🍺

[@treboltreacy9498]

I came back to listen again 😀💪🏻😉

[@herbertbay]

Great that you challenge science. Strategically it's a good idea to train different than your competitors. If everyone trained the same, there would be all same runners.

[@richardparis8738]

I love the scenery

[@paulmcnally000]

A second in Belfast and the accent comes back full on.

[@bui340]

Interesting as always

[@francismckenna7338]

Love running on the MPT always my favourite session

[@DuncanEpping]

Have you explained the concept of "aerobic par" in any of the other videos? Can't say I have heard the term before, but I may just have "skipped" it while listening as a non-native English speaker.

[@geraintrees3894]

Not sure I can stay subscribed without the beard 😂. Loving the vids edits are 👌

[@MrPhibib]

Hi mate, bought and finished the school and highly rated it! Interested in the 10k plan, however, I wanted to check if the plan varies for ability? I’ve ran 30:56 and wanting to run sub 30:30 in 12 weeks

[@stephenscullion262]

It’s set up in a way to help educate (like I do) in a way you can keep it relevant to your paces / goals and current volume. So it has cross training options, but little sections each day “what I would do” to help show ok, so he would do this, and that means I should go this pace or effort etc.. always effort and volume based.

[@MrPhibib]

Ah perfect, will likely go for it then, again great work on the school!

[@jjjjames5824]

MAF method is what works best for me

[@mattheworton2490]

Hi there mate, been watching you for a couple month and recently have been suffering with knee twinges when my foot impacts the floor, I am thinking it may be IT band related and want to see if you could do a IT band stretch video or IT band recovery, cheers for the videos!

[@MrSilain]

You are very inspiring! 🙂🫵🏻 Very good videos! 🚀

[@polski1986]

What do you do on a recovery day ? When there is no running involved

[@Cloud007.]

Fantastic!

[@padmabharani6122]

Every time I see a video from you I want to watch it because I know it will have great content. I am starting to think that I should send you my availability so you can release your videos at that time 😂😂 can’t afford to miss your videos you know 😉.

[@stephenscullion262]

haha awesome

[@chrism589]

Liking your videos, no nonsence stuff. Do you do a podcast ?

[@chrism589]

Found your podcast, :)

[@KoiRun50]

Textbooks have long been forgotten by professionals.

[@hannesaltenfelder4302]

Coach: I knew you wouldn't listen Stephen, so when I wanted you to run at 174bpm, I told you to run 170bpm.😂

[@stephenscullion262]

Exactly haha

[@sxy4ward843]

What are your thoughts re the last few days before a marathon? I fly out on a Friday, and get to my accommodation around 2pm. Currently planning on a small walk to ease my legs after the travel (approx 3hrs of travel). Then a slow few miles on Saturday with a few strides, race Sunday.

[@stephenscullion262]

Sounds good, sometimes you’re doing what’s right for the race and others for the head. Both are important, you can walk / jog after that flight if you feel like it etc.. it’s just getting ready for the big day. Don’t over do it, but also keep the psychology happy

[@martinbrzozowski9263]

Not sure of your source when saying that research shows training threshold zone at lower lactate is optimal for training benefits. I was of the understanding that training a few percent over threshold provides the greatest gains in fitness. This also lines up with what you describe as personally giving you the best results.

[@stephenscullion262]

Hi Martin, try to think hypothetically. The purpose of this video isn’t explaining the benefits of Threshold. I have a few videos on that.. try to think less black : white. By science I mean, (that session on paper would have said 12k volume at 1.5-2 lactate, or bottom end threshold.. that was the goal for the day, but my (twist) is knowing what has worked for me in the past. The next time I do this session (happens to be today) I stick to 1.5-2. You can’t always add a twist, but I also believe you shouldn’t always follow the rules, science etc.. follow what has worked for you. That’s the message, and that comes from 15-20 years in this game, not a research paper my friend.

[@martinbrzozowski9263]

@@stephenscullion262 Hi Scull. Thanks for the reply. I wasn't trying to say that you were right/wrong, just wondering about your take on the research as I had read something different. I can appreciate your message here that we should follow what works for the individual and knowing yourself is the most important thing. Personally, I found that doing more bottom end threshold is great for me and I can do more volume there vs. top end T. Keep up the good work mate, I love your channel and have learn a lot of lessons from you so thanks for sharing your experience!

[@longdistancerunner]

Hi! Why so short threshold intervals? Is it not better to run like 4×15min instead?

[@AugherAndy]

You talk about grass run a lot. Can you explain the benefits

[@stephenscullion262]

Do I? I don't run on grass much, usually trails, soft dirt and road.

[@liamward8451]

A long one today!

[@stephenscullion262]

Ha, I think at 40 mins I thought it was 25, and I was still talking

[@MrVtilbo]

Hi Stephen! I have 2 questions for you if you don't mind! I just ran my first 1h20 half today. Was a muddy day so i want for my speed training shoe. Wonder where i'll be able to settle with my race shoes. Anyhow, as my race season just started again i was wondering if i should still keep doing my strength exersices in the days or week leading up to a big race? Could be none at all or just less or a lower intensity as usual, what'd be your view on this? Secondly, i know i'm about 10-15 seconds /km slower on my training shoes but would that be any issue per se in training? On one side i'd like to get my legs used to the racing paces but on the other hand i don't want to rush or can afford to grind through those plated shoes. Doing it this way, when race day comes around. The lightweight plated supershoe makes me feel so powerfull when needed. Thanks for your reaction and keep up the work! You already made me such a better runner with all of your lesons and especially the mindset changes! Take care!

[@ivanmanzur1197]

Thanks Stephen!!! Which Lactate meter can you I buy in USA?

[@stephenscullion262]

I think I got the lactate pro plus

[@markbateman9222]

All this stuff on "threshold" is possibly nothing new. In the 1970s nobody used the term and certainly it wasn't possible to measure lactate during a session as you do. But one of my coaches did a lot of grass reps during the X Country season (build up to summer track season which was the main goal). He never used the word "threshold" but would constantly be shouting at us to be controlled in our efforts (usually 2-5 minutes) and emphasised that we should finish the session tired - but light years away from exhaustion. Threshold before the word was invented?

[@stephenscullion262]

100 million percent

[@andrewbell3476]

Hi Stephen - trying to reach you via the Masterclass contact page - what’s the best way to reach you ?

[@stephenscullion262]

Received the email, and thanks for sending. I’m now out of town for a while, but perhaps in future

[@richardparis8738]

Grass-fed butter

[@motorhead4870]

Definitely don’t follow the science

[@lucassaint-andre3951]

I really like your videos but this one is so long

[@stephenscullion262]

Yes good stories take time

[@deanvanlaarhoven1413]

I hate to miss out on your future content, But you just lost me at "goddamn it."