11 Weeks to Abu Dhabi Marathon - My CRAZY Transformation - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of 11 Weeks to Abu Dhabi Marathon - My CRAZY Transformation from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Avoid peaking too early: don’t pair heavy calorie‑restriction with high training volume.
Keep a weekly rest day and schedule easy, fasted runs to protect recovery.
Use progressive interval sessions (building from 20 min to 45 min of hard work) to boost aerobic capacity without over‑training.
Mix hill repeats on the treadmill or outdoors to add strength and leg‑speed.
Nutrition matters: practice gels and sports drinks during longer runs to prevent gut fatigue.

Workout Example (Tuesday Interval Session):

Warm‑up 10 min easy
3 × 10 min at a comfortably hard pace (just below threshold) with 60 s rest between each 10‑min block
2 × 5 min at the same intensity with 60 s rest between the 5‑min reps
7 × 1 min hard effort with 30 s rest between each 1‑min interval
Cool‑down 5‑10 min easy
Total hard work ≈ 47 min

Practical Tips to Try Right Now:

Schedule your interval day on a Tuesday and a long‑run day on Saturday as Lee does.
When you feel good, add an extra 5‑minute block or a couple of 1‑minute bursts, but stop before the session feels “snappy.”
Track paces in the Pacing app and adjust the intervals to match your own heart‑rate zones.
After the interval day, take a full rest day (Wednesday) before a recovery run (Thursday ≈ 49 min easy) and an easy 10 K (Friday < 50 min).

Closing Note: Try the 47‑minute interval session this week, tweak the paces to fit your current fitness, and watch how your speed improves. You can always customize the intervals in the Pacing app to suit your own goals. Happy running, and don’t forget to watch Lee’s full video for deeper insights!