Running For Strength and Power - Quick Interval Session For All - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Running For Strength and Power – Quick Interval Session For All 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

The session is a 20‑minute hard effort (plus warm‑up and cool‑down) on a treadmill using a 10 % incline to develop hill strength and power.
Keep the speed slow – around 8–10 km/h – so the effort stays in a manageable heart‑rate zone and you can focus on form.
The goal is to engage glutes and hamstrings, taking work off the calves and Achilles.
A 60‑second active recovery (off the treadmill, breathing deep) follows each interval to train rapid heart‑rate drop.
Progress by increasing interval length, speed, or incline over weeks.

Workout Example

Warm‑up – 7–10 min easy jog or walk, gradually raising the incline to 3‑5 %.
Main set – 10 × 2 min at 10 % incline at 8‑10 km/h.
- After each 2‑minute effort, step off the treadmill and recover for 60 seconds (deep breaths, sip water, watch heart‑rate drop).
Cool‑down – 5‑10 min very easy jog or walk, lowering the incline back to flat.

Progression ideas: increase each interval by 30 seconds, add a few more repeats, raise the speed slightly, or bump the incline to 12 % once 10 % feels easy.

Closing Note

Give this hill‑interval session a try and tweak the paces to match your own fitness in the Pacing app. It’s a simple way to build strength and power for faster races. Happy running – and don’t forget to watch Lee’s full video for more insights!