How Hard Should Your Interval Training Be? Effort Levels for Every Run! - Lee Grantham
Intro: This is a quick summary of “How Hard Should Your Interval Training Be? Effort Levels for Every Run!” 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:
- Use a 0‑10 RPE (Rate of Perceived Exertion) scale to size up every hard session.
- Intervals should feel like an 8‑9/10 effort – you finish in control and could still manage 1‑2 more reps if pushed.
- Tempo runs target a 7‑8/10 effort – you can comfortably extend the run 5‑10 minutes beyond the planned finish.
- Long runs (LSD) sit around 6‑7/10 – you’d feel you could add ~30 minutes more if needed.
- Always ask “What’s the purpose of this run?” (speed, lactate threshold, endurance) before you start, and pace the week accordingly so hard days don’t sabotage recovery.
Workout Example:
- Interval Session: 20 × 1 min (≈400 m) at RPE 8‑9, finish feeling in control; aim to be able to do 1‑2 extra reps if you had to.
- Tempo Run: 30 min at RPE 7‑8; finish knowing you could safely add another 5‑10 min.
- Long Run: 90 min at RPE 6‑7; you’d feel you could push another 30 min if the goal is aerobic‑capacity building.
Closing Note: Try these effort‑based paces today, and feel free to adjust the RPE values to match your own fitness in the Pacing app. Running smarter, not harder, will get you faster – keep it controlled, stay consistent, and enjoy the progress!
Remember to watch Lee Grantham’s full video for deeper context and more examples.
References
Workout - 'In Control' Intervals
- 20min @ 6'30''/km
- 13 lots of:
- 1min @ 3'30''/km
- 1min rest
- 12min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
