3 of the BEST Half Marathon Workouts - Lee Grantham

Intro

Looking to crush your next half marathon? We’ve got a summary of 3 of the BEST Half Marathon Workouts from elite runner Lee Grantham. It’s a great watch — and we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

• Build‑up strategy: Start with a manageable volume (e.g., 6‑8 reps) and gradually work up to the full session (10‑20 reps) while keeping the same faster‑than‑half‑marathon pace.
• Pacing & recovery: Each interval is run faster than race pace with 60 seconds rest between reps to keep your heart rate high while still allowing for quick recovery. This method is a cornerstone of effective endurance training, and you can dive deeper into the science by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Warm‑up: Walk → easy jog → dynamic stretches → strides. Keep the warm-up concise but effective enough to raise your heart rate and activate your glutes and hamstrings.
• Muscle focus: Land mid‑foot, engaging your glutes and hamstrings. Avoid over‑relying on your calves or running on your toes to maintain efficiency and prevent injury.
• Recovery after a hard half‑marathon: Take a rest day, then go for a light walk or easy jog before starting your next training block.

Workout Examples

1️⃣ 10 × 3‑minute (≈1 km) intervals

• Run each 3‑minute interval faster than half‑marathon pace (≈10‑15 % faster).
• Rest 60 seconds between reps.
• Build up: 6 × 3 min → 8 × 3 min → 10 × 3 min.

2️⃣ 20 × 500‑meter (or 20 × 400‑m) repeats

• Run each 500 m at kilometer‑pace or faster. These short, fast reps are excellent for developing top-end speed, borrowing from the same strategies used for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Rest 60 seconds between reps.
• Start with 8–10 reps, progressing to the full 20.

3️⃣ 5 × 10‑minute steady runs

• Run at half‑marathon race pace or slightly faster for 10 minutes. These longer intervals build the endurance needed to hold a strong pace. The ability to sustain this kind of effort is crucial, and the strategies are similar whether you’re training for a half or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Rest 60 seconds between sets.
• Build up: 2 × 10 min → 4 × 10 min → 5 × 10 min.

How to use them: You can run the shorter, faster reps first to recruit fast‑twitch fibers, then finish with the longer 10‑minute sets for endurance. Mix and match the three sessions in any order that fits your training week. Aim to incorporate these workouts between weeks 5‑10 of a 10‑12‑week half‑marathon plan, or adjust based on your fitness level.

Closing Note

Give these workouts a try and tweak the paces to match your own target race pace in the Pacing app. Have fun, stay consistent, and watch your half‑marathon performance improve! 🚀

References

• 3 of the BEST Half Marathon Workouts - YouTube (YouTube Video)

Workout - Half Marathon Speed Intervals

• 5min @ 7'30''/km
• 6 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 5min @ 7'30''/km

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