Run 20% Faster with ONE Simple Change! - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “Run 20% Faster with ONE Simple Change!” 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

The biggest performance boost comes from optimising one key interval session per week rather than simply adding more mileage. For a deeper dive into the science behind this approach, you can explore the fundamentals of mastering interval training.
Execution matters – aim for a perfect (10/10) execution while keeping the perceived effort around 8/10 to stay consistent and avoid burnout.
Warm‑up, fueling, and cool‑down are the three pillars that turn a regular interval session into a super‑compensating workout.
Use the same carbohydrate intake during the session as you would on race day to train your gut and improve recovery.

Workout Example (Mid‑week Interval Session)

Warm‑up – 10‑12 minutes easy jog plus 2 × 2‑minute runs at the target interval effort (feel like an 8/10 effort). Add an extra 5‑6 minutes if needed to fully raise heart‑rate and leg readiness.
Main Set – 6 × 1‑mile repeats at your target marathon pace (or the pace you want to hold in the race) with 60 seconds rest between repeats. The goal is to keep each rep at the same effort level, avoiding the “shock” of the first reps. While this specific workout targets marathon endurance, the principle of a focused, high-quality session is just as critical for shorter distances. Similar strategies can be adapted for mastering the 10K or for using intervals to cut minutes off your 5K time.
Fueling – Consume carbohydrates at the same grams‑per‑hour rate you’ll use on race day (e.g., gels or sports drink) throughout the interval set to keep glycogen topped‑up.
Cool‑down – Gradually reduce effort after the last rep: jog lightly, then slowly lower intensity until you’re back in zone 1–2 heart‑rate, ending with a brief walk.

Practical Tips

Treat the interval session as the most important workout of the week – give it a 10/10 execution score.
Keep the perceived effort around 8/10; you should feel strong, not wiped out.
Consistently repeat the warm‑up and fueling strategy each week to build a habit that translates to race day.
Combine this high‑quality session with easy runs, recovery runs, and a rest day for optimal super‑compensation.

Closing Note

Give this optimized interval session a try this week and tweak the paces to fit your own training in the Pacing app. You’ll see how a single, well‑executed workout can push you toward that faster marathon time—keep the momentum going and enjoy the speed gains