Mastering the Unknown: Training for a Race That’s Nothing Like Home - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Mastering the Unknown: Training for a Race That’s Nothing Like Home 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

Train to the race’s specific demands (average gradient ~6.5 % – up to 10 % on the toughest sections) even if you’re stuck in a flat, sea‑level environment.
Use a treadmill to mimic the course profile: set the incline to match the race, start with longer, slower uphill runs and progress to faster paces and intervals.
Build a strong uphill foundation before adding speed—focus on tendon, ligament, and muscular strength to handle the steep gradients.
Adjust pacing for heat and altitude: expect higher heart‑rate and slower pace in hot conditions; plan nutrition (e.g., a gel every 40 min) accordingly.

Workout Example

Treadmill‑Based Up‑Hill Training (km)

Long uphill run (once per week, Sunday): 60 min at 6.5 % incline, starting at a comfortable 6 min/km (10 km/h). Gradually increase duration as you get comfortable.
Uphill interval session (once per week, Wednesday): 6 %–10 % incline. Example: 8 × 3 min fast uphill (5:30 – 5:45 min/km) with 2 min recovery on flat. Adjust interval length and number as fitness improves.
Flat easy runs on the trail or road for the rest of the week to maintain aerobic base.
Nutrition: 25 g carbohydrate gel every 40 min during long runs; adjust for heat (add water, electrolytes, fruit or watermelon as needed).

Closing Note

Give this treadmill‑up‑hill routine a try and tweak the paces to suit your own fitness in the Pacing app. You’ll be better prepared for any race—no matter how far from home it is! Happy training!