How to Stay Motivated for Long-Distance Running - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of How to Stay Motivated for Long-Distance 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:

Split long runs into easy, purpose‑driven sections to stay mentally engaged.
Use pace zones: easy runs ~20% slower than marathon pace, faster sections ~10% faster than marathon pace.
Incorporate short 1 km repeats at marathon pace with 200 m jog recovery to boost stamina and calorie burn.
Practice nutrition and mental focus during the run so race‑day feels familiar.

Workout Example:

Total distance: ~25 km (≈15.5 mi)

1️⃣ 5 km easy – run ~20% slower than your marathon pace (e.g., if marathon = 4:00 km, easy ≈4:48 km).

2️⃣ 15 km main set – either:
   • 15 km at marathon pace **-10%** (≈10% faster, e.g., 3:36 km) OR
   • 15 × 1 km at marathon pace with 200 m easy jog between each km.

3️⃣ 5 km cool‑down – back to the easy pace (~20% slower).

Adjust the paces to match your own marathon goal and use the Pacing app to set personalized intervals.

Closing Note: Try this segmented long‑run today, tweak the paces to fit your fitness, and watch your motivation and performance soar. Keep running, keep experimenting, and enjoy the journey!