Build Speed and Strength - Key Session - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Build Speed and Strength - Key Session 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

Why hill reps? They target the power muscles (glutes, hamstrings) to improve stamina, endurance, and uphill performance.
Treadmill advantage: consistent gradient and temperature, easy to track heart‑rate and effort.
Warm‑up (12‑15 min): 400‑500 m walk (4‑5 min) → very easy jog (1‑3 % incline) → dynamic arm & leg swings, calf raises, hip‑flexor work, then build to 3‑4 % incline.
Main set: 10 × 3‑minute uphill intervals at 10 % gradient with 60 seconds rest between reps. Adjust gradient (4‑5 % to start) and rep length (1 min → 3 min) as needed.
Pacing: Use a pace you can hold for the full 3 min; aim to run at least 1½‑2 min at target pace in the first rep.
Heart‑rate: Expect Zone 3‑4 (≈150‑175 bpm). Watch recovery heart‑rate drop between reps – faster drops = fitness gains.
Progressions: Increase reps (12‑20 × 3 min), increase gradient (8‑10 %), or extend interval length (5‑10 min) once comfortable.
Cool‑down: Reverse warm‑up – 1.5 km at ~6 % gradient, ~10 km/h, then easy flat jog.

Workout Example

Warm‑up (12‑15 min)
- 400‑500 m walk (4‑5 min).
- Light jog 8 min at 1‑3 % incline, 9‑10 km/h.
- Dynamic stretches: arm swings, leg swings, calf raises.
Hill Repeats
- 10 × 3 min at 10 % gradient.
- 60 sec easy jog or walk between reps.
- Adjust gradient (4‑5 % to start) and increase duration as you adapt.
Cool‑down
- 1.5 km at 6 % gradient, ~10 km/h, then easy flat jog.

Closing Note

Give this hill‑repeat session a try and tweak the gradients, paces, and rest intervals to match your own fitness level in the Pacing app. You’ll build stronger glutes, better hill handling, and overall speed. Happy running – see you on the treadmill! 🚀