Crush Your Career Goals and Personal Records - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Crush Your Career Goals and Personal Records 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

Planning is everything: Treat your training like a project with a 12‑week calendar. 
20 key sessions: 10 weekly interval sessions (speed/tempo) + 10 long runs, all scheduled over 10 weeks. 
Long runs on Sundays: 1.5‑2.5 hours (or 90‑150 min) to build endurance while leaving Monday free for recovery and a strong work start. 
Mid‑week intervals (usually Wednesday): Run at 90‑95 % effort, warm‑up well, and avoid coffee beforehand to prevent energy crashes. 
Nutrition cue: After the interval, eat quick carbs (fruit) then a protein source within 1‑2 hours to fuel recovery and sustain energy for the workday.
Start the week strong: A rested Monday sets the tone for productivity; avoid the “Monday hangover” by finishing the long run Sunday night.

Workout Example (12‑Week Plan)

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1‑10	Rest / Light mobility	Recovery easy run (30‑45 min)	Interval session – 6‑8 × 400‑800 m or 5‑6 min repeats at 90‑95 % effort, full warm‑up & cool‑down	Easy run or cross‑train (45‑60 min)	Easy run or rest	Easy run or optional cross‑train	Long run – 1.5‑2.5 h at comfortable endurance pace
11‑12	Taper: cut interval volume by 50 % and long run to 1 h	Same as above	Light interval (3‑4 reps)	Easy run	Rest	Light jog	Shorter long run (1‑1.5 h)

Adjust distances/paces to match your current fitness. The core idea is 1 quality interval + 1 quality long run per week, with the rest of the days easy or restorative.

Closing Note

Give Lee’s 12‑week plan a try—customise the paces to fit your own numbers in the Pacing app, keep the Sunday long run and Wednesday interval, and watch both your running PBs and work performance lift. You’ve got this! 🚀