Half Marathon Plan – The 6 Sessions That Always Deliver Results - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Half Marathon Plan – The 6 Sessions That Always Deliver Results 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:

The plan centers on six sessions: three interval sessions (speed work) and three progressive long‑run sessions that teach you to hold half‑marathon pace on tired legs.
Start with a 10 km time trial to set your race‑pace paces; everything else is calibrated off that effort.
Common training gaps are fixed by adding sustained race‑pace exposure (long intervals, progressive runs) and hill‑reps for leg strength and quad endurance.
Pacing is expressed in kilometers – e.g., 10 km, 5 km, 25 km – and the effort is kept at 5‑10 % slower than your 10 km trial for half‑marathon pace work.

Workout Example (Interval Session 1):

Warm‑up 10 min easy jog.
4 × 10 min at your 10 km trial pace with 60 seconds easy jog between each repeat.
Cool‑down 10 min easy. Tip: The short 1‑minute recovery lets you keep the heart rate manageable and the effort consistent across all four reps.

Long‑Run Example (Long Run 1 – 25 km):

5 km easy (Zone 2).
3 × 5 km at half‑marathon pace (≈5‑10 % slower than your 10 km pace) with 2 min light jog recovery between each block.
Finish with 5 km easy, then cool‑down. Tip: Keep the recovery jog truly easy so you can clear lactate and stay fresh for the next 5 km effort.

Closing Note: Grab a notebook or the Pacing app, plug in your 10 km trial pace, and try these sessions this week. Adjust the paces to match your own goals, and watch your confidence at race‑pace grow. Happy training – you’ve got this!