Run Stronger and Faster: 5 Tips to Perfect Your Long Run Strategy - Lee Grantham

Aug 13, 2025

Intro This is a quick summary of Run Stronger and Faster: 5 Tips to Perfect Your Long Run Strategy 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

Increase by time, not distance – base your long‑run on the time of your most recent run (e.g., 70 min for a 10 km run) and add ~10 % each week.
Progressive long runs – add faster segments inside a long run: slower, then slightly faster, then race‑pace to build stamina and mental focus.
Pacing strategy – start with 2‑3 weeks of easy long‑slow‑distance (1 h‑1 h 30 min) then add tempo/threshold intervals or progressive runs.
Nutrition – avoid heavy fats before a run; use a light carb breakfast (porridge or banana‑water blend) 45‑60 min before start. During the run aim for 70‑80 g carbs per hour (e.g., a gel every 20 min or 80 g mix per hour).
Mental tricks – treat long runs as mental training: visualise race sections, stay focused on pace, and use the run to practice problem‑solving.
Recovery – within 10‑15 min post‑run ingest high‑carb foods (e.g., banana‑almond milk smoothie) to replenish glycogen; protein can be added later.

Workout Example

Progressive Long Run (24 km total)
- First 8 km: ~20 % slower than target race pace (easy‑steady).
- Middle 8 km: ~10 % slower than race pace (moderate tempo).
- Final 8 km: race‑pace effort.

Progression plan:
1. Identify your recent longest run and its duration (e.g., 70 min).
2. Set that duration as your baseline long‑run.
3. Add 10 % time each week (≈7 min extra per week).
4. After 2‑3 weeks, insert a tempo/threshold block (as above) into the long run.
5. Fuel with a banana‑water drink 45‑60 min pre‑run and aim for 70‑80 g carbs/hr during the run.
6. Cool‑down 10‑15 min after, then consume a high‑carb recovery snack.

Closing Note Give these strategies a try on your next long run, tweak the paces to fit your own training zones in the Pacing app, and watch your endurance and speed improve. Happy running! 🚀