Run 10% Faster: 6 Key Sessions for Your Best Half Marathon - Lee Grantham

Intro

This is a quick summary of Run 10% Faster: 6 Key Sessions for Your Best Half Marathon from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

• Speed‑endurance focus: All sessions are built around running at or near your goal half‑marathon pace to raise your lactate threshold.
• Progressive long runs: Mix marathon‑pace, slower‑marathon‑pace, and half‑marathon‑pace segments to teach negative‑split racing.
• Aerobic base: One dedicated 24 km easy run in Zone 2 to strengthen your engine.
• Recovery & pacing awareness: Short 60‑second rests keep heart‑rate high while teaching you to drop it quickly between reps.
• Versatility: Each workout can be shifted to marathon‑pace when you’re training for the full marathon.

Workout Example (Session 1 – Half‑Marathon Pace Intervals)

12 × 1 km @ goal half‑marathon pace
Rest 60 seconds (easy jog or walk) between each km
Total volume: 12 km

• Run each kilometer at the exact pace you aim to hold for a half‑marathon (e.g., 5:00 min/km for a 1:45 finish).
• Keep the 60‑second recovery brief to keep HR elevated and practice controlled breathing.
• If 12 km is too much initially, start with 6 km (6 × 1 km) and build up gradually.

Closing Note

Give one of these sessions a go this week—adjust the paces to match your current fitness and log the effort in the Pacing app so you can fine‑tune the workout for yourself. You’ll feel the speed boost fast, and the confidence will carry straight into race day. Happy running!

References

• Run 10% Faster: 6 Key Sessions for Your Best Half Marathon - YouTube (YouTube Video)

Workout - Half-Marathon Pace Builder

• 10min @ 8'00''/km
• 8 lots of:
  • 1.0km @ 5'30''/km
  • 1min rest
• 10min @ 8'00''/km

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