How To Write Your Own Training Program - Lee Grantham
Intro: This is a quick summary of How To Write Your Own Training Program 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:
- Start with a habit: run every other day and gradually build to daily runs as the habit solidifies.
- Use a simple three‑part weekly structure: speed/stride work, mid‑week interval (lactate‑threshold) session, and weekend long run.
- Keep 72‑hour recovery between hard sessions (e.g., Tuesday/Thursday hard, Saturday race).
- Track progress with a training diary and monitor heart‑rate recovery during intervals.
- Every fourth week, cut back the volume (keep intensity) to stay fresh.
Workout Example (weekly schedule):
| Day | Session |
|---|---|
| Monday | Rest (or easy jog) |
| Tuesday | Easy run (zone 2, comfortable conversation) |
| Wednesday | Interval session – e.g., 12 × 1‑min intervals @ hard effort, 60 sec rest (build to 15‑20 reps, or 10 × 2‑min) |
| Thursday | Rest |
| Friday | Recovery run (easy) |
| Saturday | Easy run + strides (10 × 80‑150 m) |
| Sunday | Long run (start at your current longest distance, e.g., 12 km, build 2‑3 km each week; every 4th week drop back to baseline) |
Progressions:
- Long run: start at your current longest (e.g., 12 km), increase 2‑3 km each week (12 → 15 → 18 → 21 km). Every fourth week, drop back to a baseline (e.g., 15 km) to recover.
- Interval work: start with 10‑12 × 1‑min reps with 60 sec rest. Progress to 15‑20 reps, or switch to 10 × 2‑min reps. Later build to 5 × 10‑min or 10 × 5‑min intervals (3‑4 months).
- Speed/stride work: 10 × 80‑m strides or 10 × 150‑m strides to develop top‑end speed.
- Always run the hard sessions first thing in the morning to avoid excuses and boost daily productivity.
Closing Note: Give this simple, balanced schedule a try and tweak the paces or distances in the Pacing app to match your own fitness level. You’ll see your endurance, speed, and confidence grow—so lace up, get out there, and enjoy the progress! 🚀
References
- How To Write Your Own Training Program - YouTube (YouTube Video)
Workout - Lee's Foundation Speed Builder
- 12min @ 6'15''/km
- 5 lots of:
- 50m @ 6'15''/km
- 10 lots of:
- 1min @ 5'00''/km
- 1min rest
- 12min @ 6'45''/km
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