Long Run Secrets: Why Distance Isn’t Everything - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of “Long Run Secrets: Why Distance Isn’t Everything” 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

Specificity beats “just‑run‑long.” Train long runs at or near your target race pace instead of a generic easy pace.
Run a percentage of race distance. Aim for 20‑30 % of your target race (e.g., 20‑25 km for a 100 km race) and keep the effort at race‑pace.
Include race‑pace finishes & hill work. Finish long runs with a solid race‑pace segment and add uphill/downhill repeats that mimic the course.
Frequency & progression. 4‑6 long runs in the 3‑6 weeks before the event, gradually increasing distance while staying at target pace.
Know your sustainable pace. Use shorter marathon or 50 km races as checkpoints to confirm you can hold the desired pace for the full distance.

Workout Example (adapted from Lee’s 100 km build‑up):

6 × 20‑25 km runs at target race pace (≈4 min km for a 100 km race) – this is about 20‑25 % of the race distance.
2 × 30 km runs keeping the same pace, adding 5 km uphill and 5 km downhill sections to simulate terrain.
1 × 42 km marathon 4 weeks out, run at ~3 min 43 s km (≈6 min mi) to test race‑pace endurance.
Race‑pace finish on the final 5‑10 km of each long run to train running on tired legs.

Practical Tips

Schedule long‑run days with a recovery day before and a light‑run day after.
Use a GPS watch or the Pacing app to set the exact target pace for each segment.
If you’re targeting a marathon, keep long runs at 35‑40 % of race distance (≈15‑18 km) at marathon pace.
After a hill‑focused long run, note how your heart‑rate and perceived effort feel; adjust future hill repeats accordingly.

Closing Note: Try one of these specific long‑run workouts this week, tweak the distances and paces to match your own race goals, and track it in the Pacing app. You’ll see how smart, race‑specific long runs can boost your confidence and performance—so lace up and get running!