Grantham's Quality 800s
Workout - Grantham's Quality 800s
- 15min @ 8'00''/km
- 5 lots of:
- 800m @ 4'30''/km
- 400m @ 8'00''/km
- 12min @ 8'20''/km
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Intro
Lee Grantham’s Crush Your Career Goals and Personal Records lays out a framework for pairing athletic development with professional momentum. Here are the key takeaways you can use right away. Watch the full video for context.
Key points
- Structure your 12 weeks. Build training around a calendar with fixed milestones.
- Focus on two workouts. Ten interval sessions (speed and tempo) plus ten long runs make up the core, across ten weeks.
- Sunday long runs anchor the week. Block 1.5 to 2.5 hours (90 to 150 minutes) for an endurance run, done by Sunday evening. That leaves Monday clear for recovery and a strong work start.
- Wednesday intervals drive speed gains. Target 90 to 95% effort, warm up well, and skip caffeine to avoid mid-session energy dips.
- Refuel right. After hard intervals, eat fast carbs (fruit) then protein within 1 to 2 hours. Helps recovery and your workday energy.
- A rested Monday matters. Starting the week recovered sets your tone for productivity and avoids the crash from a back-loaded weekend.
Workout example (12-week plan)
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1-10 | Rest or light mobility | Recovery easy run (30 to 45 min) | Interval session: 6 to 8 x 400 to 800 m or 5 to 6 min repeats at 90 to 95% effort, with warm-up and cool-down | Easy run or cross-train (45 to 60 min) | Easy run or rest | Easy run or optional cross-train | Long run, 1.5 to 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 to 4 reps) | Easy run | Rest | Light jog | Shorter long run (1 to 1.5 h) |
Scale distances and paces to your current form. One hard interval per week, one long run per week, everything else easy or recovery.
Closing note
Use the 12-week structure with the Pacing app to dial in paces. Keep Wednesday intervals and Sunday long runs fixed.
References
- Crush Your Career Goals and Personal Records - YouTube (YouTube Video)