Run Your Fastest Half Marathon With These 3 Secret Training Sessions! - Lee Grantham
Intro
This is a quick summary of Run Your Fastest Half Marathon With These 3 Secret Training Sessions! 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
- The secret to a faster half isn’t more miles; it’s specific 15 km long runs that mimic race‑day effort.
- Aim for a target half‑marathon pace of 4:15 min/km (sub‑90‑minute half) and build the three sessions around that speed.
- Each session balances easy, race‑pace, and faster intervals to improve endurance, efficiency, and mental toughness.
- Warm‑up matters: start with a 500 m walk, light jog, dynamic stretches, and a couple of 2‑minute pickups at race pace before the main set.
Workout Example
1️⃣ Progressive Long Run (15 km)
| Segment | Distance | Pace | Purpose |
|---|---|---|---|
| Easy start | 5 km | 5:05 min/km (≈20 % slower than goal) | Warm‑up, get the body moving |
| Middle | 5 km | 4:40 min/km (≈10 % slower than goal) | Build stamina, teach the body to hold a faster effort |
| Finish | 5 km | 4:15 min/km (goal half‑marathon pace) | Finish strong, practice race‑pace fatigue |
| Total time ≈ 70 min. |
2️⃣ Alternating‑Pace Run (15 km)
- Repeat the pattern 2 km @ 4:00 min/km, 1 km @ 4:24 min/km (10 % slower).
- Continue the 2‑km/1‑km cycle until you reach 15 km.
- Adjust the fast segment slower (e.g., 4:15 min/km) if needed; the key is the on/off rhythm to boost efficiency and mental resilience.
3️⃣ Race‑Paced Effort (15 km)
- 3 km easy – zone‑2 effort (≈5:00 min/km).
- 9 km at goal pace – 4:15 min/km (steady race‑pace work).
- 3 km easy – zone‑2 cool‑down.
- If you’re just starting, swap to 5 km easy / 5 km goal / 5 km easy and progress.
Pro Warm‑Up Tip
- Walk 500 m, check how you feel.
- Light jog for a few minutes.
- Dynamic stretches.
- Two 2‑minute pickups at target pace before launching into the main set.
Closing Note
Give these three 15 km sessions a try this training block and watch your half‑marathon speed climb. Feel free to tweak the paces to match your own goal time in the Pacing app—the structure stays the same, the numbers change with you. Good luck, and enjoy the faster race day!
Remember to watch Lee Grantham’s full video for deeper insight and additional tips.
References
Workout - Progressive 15km Long Run
- 10min @ 5'30''/km
- 2 lots of:
- 2min @ 4'15''/km
- 1min rest
- 5.0km @ 5'05''/km
- 5.0km @ 4'40''/km
- 5.0km @ 4'15''/km
- 5min @ 5'30''/km
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