How to Be a Faster Runner with This One Simple Change - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of How to Be a Faster Runner with This One Simple Change 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 biggest boost comes from priming your body during the warm‑up so the first interval isn’t a heart‑rate shock.
Typical interval sessions (e.g., 20 × 1 min with 60 s rest) waste the first 2–3 reps while you find your rhythm.
Adding two short “50%‑effort” bursts at the end of the warm‑up (each 30 s at the target interval pace) eliminates that shock and improves recovery consistency, delivering at least a 5% performance lift.
Faster intervals translate to quicker easy‑run and recovery‑run paces, raising overall training quality.

Workout Example:

Warm‑up – 1–2 mi easy + dynamic drills.
Prime bursts – After the warm‑up, run 2 × 30 seconds at the exact pace you’ll use for the first interval reps (≈50 % of the interval effort).
Main interval set – 10 × 3 min hard with 60 s easy jog/recovery (or 20 × 1 min if you prefer).
Cool‑down – 1 mi easy.

Closing Note: Try this simple warm‑up tweak today and watch your interval sessions get smoother and faster. You can easily adjust the paces and durations in the Pacing app to fit your own training plan—run smarter, not harder! 🚀