How to Get Back on Track for the Boston & London Marathons: 6 Steps to Hit Your Goal! - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of How to Get Back on Track for the Boston & London Marathons: 6 Steps to Hit Your Goal! 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

Step 1 – Re‑frame the marathon: Stop dwelling on missed workouts; focus on what you can accomplish in the next 7‑8 weeks.
Step 2 – Assess your baseline: Note your longest run from the past 4‑6 weeks, recent speed work, and weekly mileage. Be brutally honest.
Step 3 – Make running non‑negotiable: Lay out your kit the night before and treat a short walk/run as a daily habit.
Step 4 – Embrace super‑light easy runs: Aim for 5‑6 runs per week, with 3‑4 easy, zone‑2 runs to speed recovery and build aerobic base.
Step 5 – Smart long‑run strategy: Start from your current longest run (e.g., 8‑10 mi) and gradually build to 15‑22 mi (or 25 km) – never cram a huge jump.
Step 6 – Add focused speed work: If you haven’t done speed recently, introduce short intervals (e.g., 5 × 5 min at marathon pace) and progress to 5 × 6 min or 12 km of slightly faster work.

Workout Example (Weekly Template)

Monday – Easy: 30‑45 min easy run (Zone 2, ~1‑2 min per mile slower than marathon pace).
Tuesday – Marathon‑pace Intervals: 5 × 5 min at your target marathon pace with 2 min easy jog recovery.
Wednesday – Easy: 30‑40 min easy run or cross‑train.
Thursday – Moderate + Pick‑ups: 6‑8 mi at a comfortable pace, finish with 4 × 30‑sec strides.
Friday – Rest or very easy: 20‑30 min walk or gentle jog.
Saturday – Long Run: Start at your current longest distance and add 1‑2 mi each week, aiming for a peak of 18‑22 mi (or 25‑35 km) about 10‑12 days before the marathon. Include 2‑3 miles at marathon pace within the long run if you feel strong.
Sunday – Recovery: Easy 30‑45 min run or active recovery (bike, yoga).
Adjust the mileage to match your current fitness and use the Pacing app to plug in your marathon‑pace target, then let the app calculate the interval times.

Closing Note

Give these six steps a try and tailor the sample week to your own paces and schedule. Use the Pacing app to customize the intervals and long‑run targets, and you’ll arrive at Boston or London feeling confident, rested, and ready to chase that PB. Good luck – you’ve got this!