Avoid Overtraining in Running: Tips for Consistency and Performance - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Avoid Overtraining in Running: Tips for Consistency and Performance 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

More mileage alone won’t make you faster; balanced training and recovery are essential.
Focus on three pillar sessions each week: a mid‑week interval, a weekend long run (max ~25 km), plus easy/recovery runs.
Recovery (sleep, nutrition, mobility, strength) is the true performance driver.
Keep long runs at a manageable distance and pace to avoid unnecessary risk of overtraining.
Listen for warning signs (excessive fatigue, lingering soreness) and back off when needed.

Workout Example

Weekly Structure (6 runs total)

Monday – Easy Run: 5–8 km at a comfortable, conversational pace.
Tuesday – Recovery Run: 4–6 km easy, focus on relaxed effort.
Wednesday – Interval Session: 5 × 800 m at 5K race pace with 60 seconds easy jog recovery (adjust paces to your current fitness).
Thursday – Easy Run: 5–8 km easy.
Friday – Recovery Run: 4–6 km easy, optional light strength or mobility work.
Saturday – Long Run: Up to 25 km (≈15–16 mi) at a steady, easy pace (≈1 – 1.5 min per mile slower than your marathon goal pace). Keep the distance consistent week‑to‑week; avoid sudden spikes. Tip: If you’re short on time, substitute the long run with a back‑to‑back weekend run (e.g., 15 km Saturday + 10 km Sunday) keeping total weekly mileage within your target.

Closing Note

Give these balanced sessions a try, and feel free to adjust the paces and distances in the Pacing app to match your own fitness level. You’ll protect yourself from overtraining while still getting faster—good luck, and enjoy the progress!