Are You Making This HUGE Long Run Mistake? - Lee Grantham
Intro: This is a quick summary of “Are You Making This HUGE Long Run Mistake?” 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:
- Long slow distance runs should feel easy and you should actually feel like you’re holding back; that’s a sign you’re in the right zone (zone 1‑2).
- Use the “triangle” model: long runs build the base (endurance), a 70‑minute run builds the height (V2‑max), and speed work builds the top.
- Focus on effort/heart‑rate (e.g., ~130 bpm for a 5:30 min/km run) rather than exact paces; as you become more efficient the same effort lets you run faster.
- Gradually tighten your long‑run pace (5:30 → 5:20 → 5:15 …) and incorporate 20‑minute 5K‑pace intervals (~4:00 min/km) that get faster over time.
Workout Example: 1️⃣ Base Long Run – 90 minutes at ~5:30 min/km (zone 1‑2, ~130 bpm). 2️⃣ Threshold Run – 70 minutes at ~5:00 min/km (zone 2‑3). 3️⃣ Speed/Interval – 20 minutes of hard work at 5K race pace (~4:00 min/km) with short recovery, gradually sharpening to 3:55‑3:50 min/km as you progress.
Closing Note: Give these runs a try, adjust the paces to match your own effort in the Pacing app, and watch your endurance and race times improve. Keep it fun and keep moving forward! 🚀
References
- Are You Making This HUGE Long Run Mistake? - YouTube (YouTube Video)
Workout - The Grantham Triangle
- 15min @ 6'00''/km
- 40min @ 5'30''/km
- 20min @ 5'00''/km
- 10min @ 4'15''/km
- 15min @ 6'00''/km
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