Lee's Sub-3 Marathon Speed Session

Workout - Lee's Sub-3 Marathon Speed Session

• 10min @ 6'00''/km
• 10 lots of:
  • 500m @ 3'50''/km
  • 1min 30s rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/lees-sub3-marathon-speed-session-73644897

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Here’s a breakdown of Lee Grantham’s video “3 Key Training Sessions to Crush a Sub 3-Hour Marathon (and How I Ran 2:37!)” covering three marathon workouts. The complete video has valuable additional information. Below are the key takeaways so you can get started with one of these sessions this week.

Key points

• 500-meter intervals on flat dog-leg sections: begin at 10 × 500 m and work up progressively through 12, 15, 18, and finally 20 reps to accumulate volume while increasing speed.
• Hill repeats: mix short uphill sprints (~250 m or ~1 min) to build power with longer hill runs (6-12 km) that emphasize aggressive uphill movement and smooth downhill technique to strengthen your quads.
• Long undulating runs (2.5-4 h) on rolling terrain with alternating climbs and descents, finishing faster than you started to develop negative-split pacing while refining your approach to fuel, hydration, and glycogen management.
• Mindset: choose your target pace (about 4:15 to 4:16 min/km) and assess whether you can sustain it. This mental preparation during training gets you ready for race day.

Workout example

1. 500-m interval session: begin with 10 × 500 m at a challenging but maintainable pace with 90-120 s rest periods. Increase by 2-3 repetitions weekly until reaching 20 total reps.
2. Hill sprint session: 8-10 repetitions of 250-m uphill sprints (or ~1 min each) at maximum intensity with 2-3 min full recovery between efforts. Then complete a 6-12 km hill run at steady tempo, concentrating on powerful uphill climbing and measured downhill descents.
3. Long undulating run: run 2-4 h on rolling terrain at an even effort level, then accelerate the final 10-15% to develop your negative-split execution.

Practical tips

• A flat dog-leg or park loop works as a substitute for a track when running 500-m repeats.
• Add downhill running into your plan to build quad strength, which matters in the final stages of the marathon.
• Use your long undulating runs to dial in your hydration and fueling strategy so you don’t hit the wall.
• Finish each long run by accelerating over the final portion. This builds your confidence in negative-split racing.

Closing note

Start adding these workouts into your training program, adjusting the paces in the Pacing app to align with your current fitness level.

References

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