Grantham's Marathon Progression

Workout - Grantham's Marathon Progression

• 10min @ 9'00''/mi
• 8.0km @ 7'48''/mi
• 8.0km @ 7'24''/mi
• 8.0km @ 6'45''/mi
• 10min @ 9'00''/mi

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Intro: Quick rundown of “Can You Run a Faster Marathon? Here’s How to Know” by Lee Grantham. We’ve pulled out the key takeaways so you can test the workout this week. Watch the full video for the rest.

Key points:

• Your half-marathon time is a good benchmark for marathon pacing. Shorter race results inform your targets too. How you handle a faster 10K shapes what’s realistic for marathon training. A sub-3-hour marathon is reachable if your training rests on these benchmarks.
• Design sessions that push past your current comfort. Progressive pace runs work well. Intervals matter for speed, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. 5K-specific work also helps the marathon, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Mental strength matters during a marathon block: consistency, self-belief, treating tough days as learning.

Workout example (progression run):

1. Warm-up 1-2 km easy.
2. 8 km at 7:48/mile.
3. 8 km at 7:24/mile.
4. 8 km at 6:45/mile.

Total: 24 km with a negative-split build into marathon-effort pace.

Closing note: try this progression run this week, adjust paces to your level, and log results in the Pacing app.

References

• Can You Run a Faster Marathon? Here’s How to Know - YouTube (YouTube Video)