Inside My Weekly Training Program: Key Sessions, Cycling, and Strength Work - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Inside My Weekly Training Program: Key Sessions, Cycling, and Strength Work 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:

The week revolves around two “staples”: a Wednesday interval session and a Sunday long run. Everything else (recovery runs, easy runs, strength, cycling) is built around these.
Mid‑week interval: 5 × 10‑minute repeats (or 10 × 5‑minute, up to 7 × 10‑minute for ultramarathons) at or near goal marathon/ultra pace.
Recovery day (Thursday) is a full rest day; optional core work.
Friday: very slow recovery run (walking‑pace) to allow super‑compensation.
Saturday: easy run, 40‑50 min, keep it easy, stretch as needed.
Sunday long run: 40‑50 km or a 25 km run with marathon‑pace segments (e.g., 5 km @ 4:00 /km, 15 km @ 3:20 /km, 5 km @ 4:00 /km). Adjust distance/pace for climate and goal.
Monday & Tuesday: recovery/easy runs (40‑50 min) with strides (8‑10 × 80 m) after easy runs.
Strength: Monday night leg‑focused gym (deadlifts, lunges, glutes, hamstrings, calves) + core; stop leg work 4‑6 weeks before race.
Cycling: 90‑100 rpm cadence, 1‑2 h on recovery/easy days; 6 h/week in‑season, 15‑25 h off‑season. Use as active recovery and aerobic base builder.

Workout Example:

Wednesday (Interval): 5 × 10 min at marathon‑pace (e.g., 3:20 /km) with 2‑3 min jog recovery. For ultra: 7 × 10 min.
Thursday: Rest + optional core.
Friday: Walk‑slow recovery run, 20‑30 min, no pace pressure.
Saturday: Easy run 40‑50 min at conversational pace, finish with 8‑10 × 80 m strides.
Sunday: Long run 40‑50 km at easy pace, or 25 km with segments: 5 km @ 4:00 /km, 15 km @ 3:20 /km, 5 km @ 4:00 /km.
Monday: Leg strength session (deadlifts, lunges, calf work) + core; or rest if close to race.
Cycling (Recovery/Easy Days): 1‑2 h bike at 90‑100 cpm, 1‑2 h per session, total 6 h/week (off‑season 15‑25 h).

Closing Note: Give this week a try and tweak the paces to match your own training zones in the Pacing app. You’ll feel the benefits of structured intervals, smart recovery, and cross‑training. Keep it consistent, stay greedy for fitness, and enjoy the ride—both on the road and on the bike! 🚀