Interval Training for Runners | Beginner's Guide & Benefits - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “Interval Training for Runners | Beginner’s Guide & Benefits” 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

Interval training improves running economy (you use less energy at a given pace) and makes race pace feel easier.
Short, fast intervals with equal‑length recoveries train your “second gear,” making 5 min/km race pace feel comfortable.
Keep total interval time 20‑30 minutes per session to avoid injury and still get a strong stimulus.
Start with 1‑minute or 2‑minute repeats; gradually increase speed or interval length as you get comfortable.

Workout Example (Beginner)

Warm‑up: 10‑15 min easy jog.
Main set (20‑30 min total):
- Option A: 20 × 1‑minute intervals at a pace faster than your normal run (e.g., 4:30 min/km), with 1‑minute easy jog recovery between each.
- Option B: 12 × 2‑minute intervals at the same fast pace, with 2‑minute easy jog recovery.
Cool‑down: 5‑10 min easy jog + stretch.

Adjust the fast‑pace to be about 10‑15 seconds per kilometer quicker than your typical training pace. If you run 5 min/km for a long run, aim for ~4:45 min/km during the intervals.

Closing Note

Give this interval session a try this week and tweak the intervals to match your own paces in the Pacing app. You’ll feel faster and more comfortable at race pace in just a few weeks. Go for it and enjoy the progress!