Run Faster for a Lower Heart Rate: The Proven Method - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Run Faster for a Lower Heart Rate: The Proven Method 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:

Run at a steady ~130 bpm heart rate for 25 minutes to build a strong aerobic base (Zone 2) and improve running economy.
Low‑intensity, consistent effort reduces injury risk and creates a positive feedback loop of efficiency gains.
Use a chest‑strap HR monitor, start with a 5‑minute warm‑up, then alternate 1 min run / 1 min walk (≈12 ×) keeping HR ≤130 bpm.
Progress by extending total time (30 → 35 → 40 min) or adding faster intervals once the base is solid.

Workout example:

5‑minute easy warm‑up (walk/jog).
12 × [1 min run at a pace that holds HR ≤130 bpm → 1 min walk to recover].
Cool‑down 2‑3 minute easy jog or walk. Total ≈ 25 minutes. Adjust run speed so HR stays at 130 bpm; if it spikes to 132 bpm, stop and walk until it drops.

Closing note: Give this 25‑minute, 130 bpm run a try this week and watch your speed and confidence grow. You can easily customize the paces in the Pacing app to match your own heart‑rate zones and keep the habit rolling! Remember to watch Lee Grantham’s full video for deeper insights and variations.