How to Get 20% Faster with This Simple Training Method - Lee Grantham

Aug 13, 2025

This is a quick summary of How to Get 20% Faster with This Simple Training Method 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 foundation of this plan is a simple, three-run weekly schedule: one Wednesday interval session, one Sunday long run, and one Friday recovery run. This kind of consistency is the secret sauce for real progress, forming the backbone of any approach to mastering consistent, personalized running plans: from volume building to recovery.
Recovery runs stay super easy – 30‑35 min at ~11 min/km. The goal here is active recovery, not adding stress, so be sure to measure time, not distance.
Your weekly long run is where you build endurance. Start at an easy 5 km and grow the distance by ~10 % each week, with a cut‑back week every fourth week to prevent overtraining. These steady efforts are fundamental for mastering the aerobic base, which is how smart pacing fuels faster 10Ks, half-marathons, and beyond. While this structure is perfect for general fitness and race prep, those with bigger goals might be interested in the advanced techniques found in mastering ultra-running: elite pacing strategies and training insights.
The core speed work is 20 × 1‑minute intervals run ~20 % faster than your current 8 min/km pace (target ~6:40 / km) with 60 sec easy jog recovery.
As you get stronger, you’ll progress the interval session: first to 10 × 2‑minute reps, then to 5 × 4‑minute reps, all while keeping the same target pace.
Use the Pacing app to set your target paces and track time‑based reps.

Workout Example:

Recovery Run (Friday) – 30 min easy, 11 min/km pace.
Interval Session (Wednesday) – 20 × 1 min at ~6:40 / km, 1 min jog recovery (total ~20 min).
Long Run (Sunday) – Start 5 km easy, increase distance 10 % weekly, keep effort comfortable (≈10‑12 min/km).

Progression: After 2‑3 weeks, switch to 10 × 2 min intervals at the same target pace, then later to 5 × 4 min intervals.

Closing Note:

Try the 20 × 1‑minute interval workout this week, adjust the paces in your Pacing app to match your current speed, and watch your legs get faster! Keep it simple, stay consistent, and enjoy the speed gains. Happy running