3 Key Training Sessions to Know You're Ready for a Half Marathon PB - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of 3 Key Training Sessions to Know You’re Ready for a Half Marathon PB 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:

Use three targeted sessions – a progressive long run, short interval repeats, and marathon‑pace 5‑km repeats – to test endurance, speed, and race‑day confidence.
Progressive long run: 8 km + 8 km + 8 km (total 24 km) with the first 8 km ~20 % slower than your goal half‑marathon pace, the middle 8 km ~10 % slower, and the final 8 km at goal half‑marathon pace.
Interval session: 10 × 5‑minute efforts at ~10 % faster than half‑marathon pace with 60 seconds rest.
Marathon‑pace 5 km repeats: 4 × 5 km at 10‑20 % slower than half‑marathon pace, 60 seconds recovery between reps to train lactate clearance and quick heart‑rate recovery.
Pair workouts with a race‑day nutrition plan (≈80 g carbs per hour) and a light, easily digestible breakfast.

Workout Example:

Progressive 24 km run – 8 km easy (20 % slower), 8 km moderate (10 % slower), 8 km at goal half‑marathon pace.
10 × 5‑min intervals – run each 5 min at half‑marathon pace + 10 %, 60 s jog/walk recovery.
4 × 5 km repeats – run 5 km at marathon‑pace (10‑20 % slower than goal), 60 s easy recovery between repeats. Adjust paces using your recent 5K/10K times or a lactate‑threshold test.

Closing Note: Try one of these sessions this week, tweak the paces to match your own recent race data, and track the effort in the Pacing app. You’ll feel more confident at the start line and ready to chase that half‑marathon PB! 🚀