How to Go from Beginner to Marathon Runner – Top 5 Tips for New Runners! - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of “How to Go from Beginner to Marathon Runner – Top 5 Tips for New Runners!” 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:

Build a habit by running short, manageable sessions (e.g., 20 min total) first thing in the morning.
Consistency is crucial – aim for runs 4 days a week with one rest day, using 1‑minute run/60‑second walk intervals to start.
Gradually increase volume ≤10 % per week and progress the run intervals (e.g., 75 s run/45 s walk).
Add strength work (glutes, hamstrings, quads, core) 2‑3 times per week to support running form.
Develop aerobic base with easy, conversational runs and later add speed work (e.g., 10×30 s fast run with 1 min recovery) and a weekly long run.

Workout Example:

Morning habit (20 min total) – lay out your kit the night before, then in the morning do 10 × 1 min easy run followed by 60 s walk (≈10 min running, 10 min walking).
Progression – after a few weeks, increase to 75 s run/45 s walk, still keeping the total time around 20 min.
Speed session (once per week) – 10 × 30 s at a faster pace with 1 min easy jog or walk recovery.
Long run (Sunday) – start with 5 min run/1 min walk, gradually build to 10 min run/1 min walk, then extend duration as you can.

Closing Note: Try the 20‑minute morning routine today and watch it grow with you—adjust the intervals to match your current pace in the Pacing app. Keep it fun, stay consistent, and you’ll be on the road to your first marathon! 🎉