Lee's Foundation Speed Builder
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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This summary covers How To Write Your Own Training Program by Lee Grantham. The full video is worth a watch; the essentials are pulled out so you can start right away.
Key points
- Start with consistency. Run every other day, then scale up to daily runs once the routine sticks.
- Build the week around three main components: speed and stride work, a mid-week interval session (lactate threshold), and a weekend long run.
- Space hard efforts with 72 hours of recovery (for example, hard Tuesday/Thursday, race Saturday).
- Keep a training log and watch how quickly HR drops after intervals.
- Once a month, reduce volume while keeping intensity. It keeps the body fresh.
Workout example (weekly schedule)
| Day | Session |
|---|---|
| Monday | Rest (or easy jog) |
| Tuesday | Easy run (zone 2, comfortable conversation) |
| Wednesday | Interval session, for example 12 x 1 min hard, 60 sec rest (build to 15–20 reps, or 10 x 2 min) |
| Thursday | Rest |
| Friday | Recovery run (easy) |
| Saturday | Easy run + strides (10 x 80–150 m) |
| Sunday | Long run (start at your current longest, for example 12 km, build 2–3 km each week; every 4th week drop back to baseline) |
Progressions
- Long run. Start at your current longest distance (say, 12 km). Add 2–3 km the following week, then another 2–3 km (12, 15, 18, 21 km). Once a month, dial back to a reset distance (e.g., 15 km).
- Interval work. Start with 10–12 x 1 min with 60 sec rest. Build to 15–20 reps, or shift to 10 x 2 min. With a base, try 5 x 10 min or 10 x 5 min efforts.
- Speed/stride work. 10 x 80 m or 10 x 150 m strides for top-end speed.
- Schedule hard work in the morning when possible. Less friction, sets the tone for the day.
Closing note: Try this framework and adjust efforts or distances in the Pacing app to your current fitness.
References
- How To Write Your Own Training Program - YouTube (YouTube Video)