3 Miles a Day: The Simple Plan to Massive Running Gains - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “3 Miles a Day: The Simple Plan to Massive Running Gains” 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

Consistency over volume: Just 3 miles (≈5 km) a day, six days a week, can deliver faster 5K, 10K, and marathon times when done consistently for 12‑13 weeks.
Weekly structure: Monday recovery, Tuesday easy, Wednesday interval, Thursday rest, Friday recovery, Saturday easy, Sunday long run.
Recovery vs. easy runs: Recovery runs are post‑hard days, stay in zone 1–2; easy runs are fresher, stay in zone 2. Both focus on good form and efficient breathing.
Interval progression: start with 20 × 200 m (60 s rest) and gradually shift to fewer, longer reps (e.g., 15 × 300 m, then 12 × 400 m) at 5K–10K race pace.
Long‑run build‑up: start at 4 mi, then 5 mi, then 6 mi on Sunday, adding occasional race‑pace segments.

Workout Example

Weekly Plan (all distances in miles):

Monday: Recovery run – 3 mi, easy zone 1–2, focus on mid‑foot landing and relaxed breathing.
Tuesday: Easy run – 3 mi, zone 2, steady effort.
Wednesday: Interval session – 3 mi total. Example: 20 × 200 m with 60 s rest (adjust weekly to 15 × 300 m, then 12 × 400 m). Keep warm‑up and cool‑down.
Thursday: Complete rest day.
Friday: Recovery run – 3 mi, very light, zone 1.
Saturday: Easy run – 3 mi, zone 2.
Sunday: Long run – start at 4 mi, build to 5 mi, then 6 mi (all zone 2). Once comfortable, insert a middle chunk at half‑marathon or 10K pace (e.g., 2 mi easy, 2 mi race‑pace, 2 mi easy).

Closing Note

Give this simple 3‑mile‑a‑day plan a try, tweak the paces to match your own fitness in the Pacing app, and watch your consistency turn into faster race times. Happy running!