How To Run A Marathon - 3 Days Per Week Running - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of How To Run A Marathon - 3 Days Per Week Running 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

Three dedicated runs per week can be enough if they’re purposeful and paired with marathon‑specific cross‑training and strength work.
Progressive long‑run buildup: start with 2 km, then 3 km, 4 km, and keep adding distance each week.
Strength focus: glutes, hamstrings, quads, core, and Achilles pre‑hab to prevent injury.
Cross‑training (e.g., cycling) should be cardio‑focused: 90‑110 rpm, light power, 3‑4 hours per week to protect joints while building endurance.
Keep volume realistic: avoid too‑much too soon—don’t overdo hills, speed work, or mileage early in the plan.

Workout Example

Week 1 (3 runs + cross‑training)

Run 1 (easy): 2 km at comfortable pace
Run 2 (mid‑week): 3 km with a few short pickups (30 s fast) if you’re ready
Run 3 (long): 4 km steady, focusing on form and breathing
Cross‑training: 1‑hour easy bike ride at 90‑110 rpm, light power; add a 20‑minute core + glute/hamstring circuit (e.g., single‑leg bridges, dead‑bugs, calf raises).

Progression: Add ~1 km to the long run each week (5 km, 6 km, …) while keeping the two shorter runs for recovery. Once the long run hits ~25 km, you can substitute a 25 km “sweet‑spot” bike session as a medium‑long run.

Closing Note

Give this three‑day plan a try, tailoring the paces to your current fitness in the Pacing app. You’ll be surprised how far you can go with focused runs, smart cross‑training, and injury‑prevention strength work. Happy training—and don’t forget to watch Lee’s full video for deeper insights!