RUN FASTER in 2024 with these Interval Training TIPS! - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of RUN FASTER in 2024 with these Interval Training TIPS! 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:

Use heart‑rate zones: Zone 2 for easy jog, Zone 3‑4 for hard effort where you can’t hold a conversation. Aim to hit Zone 3‑4 during intervals.
Start with longer intervals (5–10 min) at a slightly faster pace than your normal run, then progress to shorter, faster reps.
Focus on perceived effort rather than exact speed; keep the effort “hard but sustainable.”
Build consistency: schedule one interval session per week (e.g., every Wednesday) and let your body adapt over 3–5 weeks.

Workout Example:

Warm‑up 10 min easy (Zone 2).
Main set – choose one of the following structures:
- Option A: 2 × 10 min at a pace just a few seconds faster than your typical 5 K pace, 2 min easy jog between.
- Option B: 4 × 5 min at a comfortably hard effort (aim for Zone 3‑4), 1 min recovery jog.
- Option C: 12 × 1 min fast intervals, 60 s easy recovery (use once you’re comfortable with longer work).
Cool‑down 10 min easy (Zone 2).

Closing Note: Give the interval session a go, tweak the paces to match your own heart‑rate zones in the Pacing app, and watch your speed improve. Have fun, stay consistent, and keep an eye on how hard the effort feels – you’ll be running faster in no time!