Lee Grantham's Uphill Grinder

Workout - Lee Grantham's Uphill Grinder

• 5min @ 7'00''/km
• 7 lots of:
  • 10min @ 5'40''/km
  • 1min rest
• 5min @ 7'00''/km

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Intro

Lee Grantham’s “Can You Run Faster Alone or in a Race? My 50km Uphill Challenge” has a workout you can steal and use right away. Here’s what the session covers and how to set it up. Watch the full video for the rest.

Key points

• Effort-based training: rather than chasing pace, Lee uses heart-rate zones, mainly Zone 4. The point is keeping effort manageable across the climb.
• 7 × 10-minute hill repeats with 1-minute rests, on steep terrain (up to 36.7% gradient) over a 50 km uphill course.
• Watch your heart rate. If HR jumps to 180-190 bpm, ease back. Aim for around 174 bpm during the pushes.
• A support bike carrying water and supplies keeps you race-ready without carrying gear.
• Training in heat and humidity (30 °C) matches race-day conditions and builds heat tolerance.
• Target pace is near 3:52/km average, with a goal of dropping 10 minutes from a prior attempt.

Workout example

7 × 10-minute uphill repeats (about 7% average gradient)
- HR in Zone 4 (about 174 bpm). Focus on effort, not pace.
- 1-minute easy recovery (drink, breathe, reset HR) between repeats.
- Total: 70 minutes of effort, roughly 15 km of climbing.
- Bike or motorbike support to carry water and gear.

Tip: if HR creeps above target, dial back the pace until it’s back in range.

Closing note

Take this hill repeat session and make it your own. Scale the intervals to your numbers in the Pacing app and see if you can beat your previous time.

References

• Can You Run Faster Alone or in a Race? My 50km Uphill Challenge - YouTube (YouTube Video)