First Stacked Intervals
Workout - First Stacked Intervals
- 5min @ 7'00''/km
- 6 lots of:
- 1min @ 4'30''/km
- 30s rest
- 6min @ 7'00''/km
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Intro
Lee Grantham’s “Master Strategy: Habit Stacking - Create A Better You” lays out a solid way to build running habits. Here’s a condensed breakdown to start the habit-stacking system today. Watch the full video for more.
Key points
- Habit stacking: anchor a new habit to an existing automatic routine. For example, run the moment you walk out the front door.
- Start with one simple habit: a 20-minute run 4 days a week.
- Once that foundation is solid, add intervals, long runs, and strength work on the same training days.
- Stay SMART: Specific, Measurable, Achievable, Realistic, Time-bound. Write the exact day, time, location, and duration.
- Nutrition shortcuts: eat a meal before grocery shopping to avoid cravings, and practice a gel every 20 min on speed days.
Workout example
| Day | Primary habit | Stacked add-on |
|---|---|---|
| Monday | 20-min easy run | 20-min gym (strength) |
| Wednesday | 20-min easy run | Interval set: 20 x 1 min fast with 30-60 sec rest (total about 20 min) |
| Friday | 20-min easy run | 20-min gym (strength) |
| Sunday | Long run: start 25 min, add 5 min each week up to about 60 min |
How to start:
- Write down “Run 20 min at 7 am on Mon/Wed/Fri/Sun, walk 3 min from front door, kit ready the night before.”
- Hold this routine for 2-3 weeks, then add the Wednesday interval set.
- After another 2 weeks, convert Sunday into a long run and start gym sessions on Mon and Fri.
Closing note
Try this habit-stacking plan. Adjust times or distances to your paces in the Pacing app.
References
- Master Strategy: Habit Stacking—Create A Better You | Build Lasting Habits with Simplicity - YouTube (YouTube Video)