How My 10K Training Evolved: From 39:51 to 33:27 - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of “How My 10K Training Evolved: From 39:51 to 33:27” 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: • Consistency & recovery: prioritize easy runs, sleep, and stress reduction to stay fresh for hard sessions. • Pacing strategy: start 5 km easy (~4:00 km pace), then settle into ~3:20‑3:30 km for the middle, and finish strong in the last 2 km. • Progressive intervals: 800 m, 1 km, 400 m repeats at paces faster than race goal (e.g., 3:20 km for a 4 min/km race). • Specific long‑run: 15 km at tempo (~3:30 km) to build confidence and zone‑3/4 endurance. • Taper: reduce volume 7‑10 days before race, keep intensity, drop to 3‑4 km easy runs. Workout Example:

Interval day: 10 × 400 m at 3:20 km pace (≈1:20 per 400 m) with 90‑second jog recovery; or 8 × 1 km at 3:30 km pace (≈2:10) with 2‑minute easy jog.
Tempo long run: 15 km steady at 3:30 km pace, mostly on rolling terrain, aiming to stay in zone 3/4.
Race‑day pacing: 0‑5 km @ 4:00 km (easy), 5‑8 km @ 3:20 km, 8‑10 km @ 3:10‑3:15 km, finish strong. Closing Note: Try this structure this week, adjust the paces to match your current fitness, and track it in the Pacing app – you’ll see those minutes drop off! Keep it consistent, recover well, and watch your 10 K get faster.