Optimal Interval Training: The Importance of 60 Seconds Recovery - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “Optimal Interval Training: The Importance of 60 Seconds Recovery” 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

60‑second recovery is the sweet spot for most distance‑runner interval sessions (e.g., 20×400 m, 5×10 min). It forces your heart‑rate to drop quickly, teaching you to regain control when you “go into the red” during races.
Training with a short, consistent rest period improves lactate‑threshold and zone‑control (Zone 2‑4) and makes race‑pace feel easier.
Initial shock: the first 2‑3 weeks feel too short; your heart‑rate will stay higher, but the body adapts quickly.
Weekly structure: 1 strong interval session + 1 long run per week, plus easy/recovery runs.
Practical tip: use the 60‑second pause to actively lower HR (aim for a drop of ~20‑30 bpm) rather than just standing still; add strides on recovery days to keep legs fresh.

Workout Example

If you can run a 10 km in about 50 min (≈5:00 min/km), try the following interval session:

6 – 10 repetitions of 5‑minute intervals at ~4:45 min/km (slightly faster than your 10 K PB).
60 seconds of active recovery (easy jog or walk) between each interval.
Total work time: 30 minutes (plus 5‑10 minutes warm‑up/cool‑down).
Over 3‑5 weeks you’ll likely drop to 4:30‑4:20 min/km on the intervals, making a 50‑minute 10 K feel “easy” for the first 6‑7 km on race day.

Closing Note

Give the 60‑second recovery method a try in your next interval workout—customise the paces to your own numbers in the Pacing app and watch your control and speed improve. Happy training! 🚀