Progressive 15km Long Run
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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Intro
Lee Grantham’s video Run Your Fastest Half Marathon With These 3 Secret Training Sessions covers three workouts you can use right away. Here’s the breakdown. Watch the full video for the coaching context and details.
Key points
- Speed comes not from higher mileage but from 15 km sessions built around race-day conditions.
- Set a target pace (4:15 min/km for a sub-90-minute finish) and structure all three workouts around it.
- Each session mixes easy running, race-pace work, and faster intervals to build endurance, running economy, and mental strength.
- Don’t skip the warm-up: walk 500 m, jog lightly, do dynamic stretches, then complete two 2-minute segments at race pace before the main effort.
Workout example
1. Progressive long run (15 km)
| Segment | Distance | Pace | Purpose |
|---|---|---|---|
| Easy start | 5 km | 5:05 min/km (about 20% slower than goal) | Warm-up, get the body moving |
| Middle | 5 km | 4:40 min/km (about 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 about 70 min.
2. Alternating-pace run (15 km)
- Repeat a pattern: 2 km at 4:00 min/km, then 1 km at 4:24 min/km (10% slower).
- Continue the cycle through the full 15 km.
- Adjust the faster segments downward (to 4:15 min/km, say) if needed. The push-and-recover rhythm builds efficiency and resilience.
3. Race-paced effort (15 km)
- 3 km easy at zone 2 (about 5:00 min/km).
- 9 km at goal pace, 4:15 min/km (steady race-pace work).
- 3 km easy zone 2 cool-down.
- Beginners can modify to 5 km easy / 5 km goal / 5 km easy and progress from there.
Warm-up tip
- Walk 500 m and check in with how your body feels.
- Run an easy jog for a few minutes.
- Do dynamic stretches.
- Run two 2-minute pickups at your target pace before starting the main set.
Closing note
Plug these three 15 km sessions into your next training block and watch your pace drop. The Pacing app scales these workouts to your goal time. The framework stays the same, only the numbers change.
Watch the full video for more coaching insights.