How to Stop Ruining Good Workouts: Execute the Session You Planned
By Stephen Scullion • 262 Running
The session you plan matters—but how you execute it matters more. Most “bad” workouts aren’t a fitness problem; they’re a pacing and decision-making problem. Here’s how I think about it, with a real example and practical fixes you can use this week.
Context: racing soon, limited long tempo tolerance
I entered the Great South Run last minute. Recently my limit for continuous tempo has been around 4 miles—I’ll finish and think “I should have done a bit more,” which is different from “I could.” With a 10-mile race on the calendar, I needed a bit more specific volume without running my race in training.
The plan vs. the reality
Planned session: 4 × 3 km with ~400 m float. The idea was to double my usual tempo volume using controlled reps, keeping the lid on early so I could finish the set.
Split drift: classic execution error
- Rep 1 target: 3:20/km → ran 3:14/km (too hot)
- Rep 2 target: 3:15/km → ran 3:10/km
- Rep 3 target: 3:10/km → ran 3:01/km → cooked, session over
Anxiety when you’re not at peak fitness can nudge you fast early. Once rhythm is set, backing off mid-rep is hard. HR peaked ~183—basically at the top end. Sure, I could have forced a 4th rep, but then it becomes a PB-style session ten days before a race—and 9/10 times that means you won’t PB on race day.
Why poor execution compounds
One day like this is fine. But do it often and you stack unnecessary fatigue across a 10–12 week block. That trashes consistency, the single biggest driver of improvement.
How to execute better (today)
- Set the ceiling early. The first 400 m tells the truth. If it’s too fast, stop the rep and restart. Resetting beats grinding the wrong pace.
- Use floats with intent. Floats aren’t recovery jogs; they’re controlled. Keep them honest so the total stimulus stays specific without spiking intensity.
- Progress within the session. Aim for negative or even splits. If you can’t, you started too fast.
- Choose the right metric. On windy days or rolling routes, use effort/HR bounds to guard the top end, not just pace.
- Know when to bail or pivot. Too slow because you’re tired? Consider a second try that evening or tomorrow after fueling and sleep.
Template: 10–14 days before a 10-mile / half
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Option A (broken tempo): 4 × 3 km @ controlled tempo with 400 m float (even → slight negative).
If rep 1 is >5 s/km too quick, restart. - Option B (continuous + strides): 5–6 miles steady/tempo finish + 6–8 × 20 s strides. Keep it sub-maximal.
Arrive ready, not empty
Race week isn’t the time to prove fitness. It’s the time to express the fitness you’ve built. Execute sessions cleanly, don’t chase hero splits, and you’ll toe the line with confidence.
Race-day kit I trust
Race in the 262 Vest — designed for marathoners who want comfort without the fluff.
I test widely (Nike, Bandit, On, adidas, etc.) so I know what “great” feels like. The new 262 Performance Tights feel unreal—smoother fabric, better pocket separation, and hems that don’t ride up.
Key takeaways
- Protect the first 400 m—restart if it’s too hot.
- Progress or hold even; don’t surge early.
- Match taper and specificity to recent training load.
- Consistency beats hero workouts every time.