How to Run a Half Marathon in 1 Hour 19: 5 Key Training Sessions - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of “How to Run a Half Marathon in 1 Hour 19: 5 Key Training Sessions” 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:

Target half‑marathon pace ≈ 3:44 per km (about 5 min 41 sec per mile).
Five core sessions: tempo intervals, long run with tempo finish, progressive long run, VO₂‑max intervals, and mixed‑pace long run.
Each session builds speed, lactate‑threshold, and race‑day confidence while keeping training varied and fun.

Workout Example:

Tempo Intervals – 4 × 2 mi (≈ 3.2 km) at 3:40 /km (≈ 5 min 35 sec per mile) with 60 s easy jog between. If 2 mi is too hard, start with 2 × 2 mi, then progress to 2 × 3 mi, then 2 × 4 mi.
Long Run with Tempo Finish – 22 km total; first 16 km at ~4:15 /km, last 6 km at 3:44 /km.
Progressive Long Run – 18 km broken into 3 × 6 km: 4:15 /km, then 4:00 /km, then race pace 3:44 /km.
VO₂‑Max Intervals – 8 × 800 m at 3:30 /km with full recovery, sharpening top‑end speed.
Mixed‑Pace Long Run – 20 km, alternating 2 km at race pace (3:44 /km) and 2 km at easy (4:15–4:30 /km) or similar variations.

Closing Note: Try one of these sessions this week, adjust the paces to match your current fitness in the Pacing app, and watch Lee Grantham’s full video for deeper insight. Keep pushing—your 1:19 half‑marathon is within reach!