Grantham's Marathon Efficiency Builder

Workout - Grantham's Marathon Efficiency Builder

• 10min @ 6'15''/km
• 2.0km @ 5'15''/km
• 4 lots of:
  • 30s @ 4'15''/km
  • 1min 30s rest
• 2.0km @ 5'15''/km
• 10min @ 7'00''/km

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Intro

How To Run A Marathon - 3 Days Per Week Running is a video by Lee Grantham worth studying. This summary pulls out the essentials so you can implement the program right away. The full video has more context.

Key points

• Training three times a week works for marathons when each session has a clear purpose, supported by targeted cross-training and strength work.
• Progressive long-run buildup. Start with 2 km, then 3 km, 4 km, and add distance each week.
• Strength work targets glutes, hamstrings, quads, core, and Achilles pre-hab to prevent injury.
• Cross-training (cycling, for example) should prioritize cardio development: 90–110 rpm, light power, 3–4 hours per week to protect joints while building aerobic fitness.
• Keep volume in check. Don’t pile on hills, speed work, or mileage early. The plan breaks progress into manageable chunks.

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, plus a 20-minute core and glute/hamstring circuit (single-leg bridges, dead-bugs, calf raises).

Progression: Add roughly 1 km to the long run each week (5 km, 6 km, etc.) while keeping the two shorter runs for recovery. Once the long run reaches ~25 km, you can swap in a 25 km “sweet-spot” bike session as a medium-long alternative.

Closing note

Try this three-day approach and adjust paces in the Pacing app to your current fitness. Watch the full video for Lee’s additional reasoning.

References

• How To Run A Marathon - 3 Days Per Week Running - YouTube (YouTube Video)