3 Key Training Sessions to Crush a Sub 3-Hour Marathon (and How I Ran 2:37!) - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of 3 Key Training Sessions to Crush a Sub 3‑Hour Marathon (and How I Ran 2:37!) 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:

500‑meter intervals on flat dog‑leg sections: start with 10 × 500 m, then progress to 12, 15, 18, and finally 20 reps, building volume and speed.
Hill repeats: short uphill sprints (~250 m or ~1 min) for power, plus longer hill runs (6‑12 km) focusing on strong uphill effort and controlled downhill to condition quads.
Long undulating runs (2.5‑4 h) on hilly terrain, alternating up‑ and down‑hill efforts, finishing fast to practice negative splits and improve glycogen handling, hydration, and gel strategy.
Mindset: set a target pace (≈ 4:15‑4:16 min/km) and ask yourself if you’re happy with it—use this mental check before race day.

Workout Example:

500‑m interval session – start with 10 × 500 m at a fast but sustainable pace, recover 90‑120 s. Add 2‑3 reps each week up to 20 reps.
Hill sprint session – 8‑10 reps of 250‑m (or ~1 min) uphill sprints at max effort, full recovery (2‑3 min). Follow with a 6‑12 km hill run at steady effort, focusing on strong uphill and controlled downhill.
Long undulating run – 2‑4 h run on rolling terrain, keep a steady effort, finish the last 10‑15 % faster than the first half to practice negative splits.

Practical Tips:

Use any flat dog‑leg or park loop for 500‑m repeats if you lack a track.
Incorporate downhill running to strengthen quads for the marathon’s final third.
Practice hydration and gel intake during long undulating runs to avoid bonking.
Finish each long run with a fast finish to train negative‑split pacing.

Closing Note: Give these sessions a try and tweak the paces to match your own training in the Pacing app. You’ve got the tools—now go out and crush that sub‑3‑hour goal! 🚀