Lee Grantham's 5K Pace Booster

Workout - Lee Grantham's 5K Pace Booster

• 10min @ 7'00''/km
• 4 lots of:
  • 800m @ 5'00''/km
  • 400m @ 7'00''/km
• 10min @ 7'00''/km

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Lee Grantham’s “Marathon Training Tips From A Pro Runner” covers core strategies. The highlights are below, ready to apply. Watch the full video for context.

Key points:

• Start with five runs a week: three slow recovery runs (30-50 minutes each) plus two harder sessions.
• Use a 12-week timeline: ten weeks of real marathon work, then a two-week taper.
• One interval workout to sharpen speed, one long run that gets longer as the weeks go on.
• Keep easy runs truly slow. Consistency is what matters.
• Morning training is logistically simpler. Fewer things get in the way, and your body may tap into stored fat more readily.

Workout example:

Monday: easy run 30-50 min (relaxed, conversational pace)
Wednesday: intervals, e.g., 4 x 800 m at 5K race effort with 400 m jog recovery
Saturday: long run, start at 1 h, add 10-15 min each week, aiming for 2-3 h at a comfortable pace slower than marathon pace
Rest days as needed. Keep any extra runs ultra-easy and short.

Tailor the intervals, reps, and long-run distance to your current fitness and goal.

Closing note: try this plan this week and set the paces in the Pacing app to your zones.

References

• Marathon Training Tips From A Pro Runner - YouTube (YouTube Video)