SIMPLE Workout To Run Faster and Shred Fat - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of SIMPLE Workout To Run Faster and Shred Fat 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

Heat acclimation: Training in hot climates (Spain, Thailand) gives blood‑volume adaptations similar to altitude, making race‑day temps feel easier.
Cycling cross‑training: Adding 10–15 hours of bike work per week (≈250‑300 km) builds endurance without extra joint stress.
Hill training on a treadmill: A 10 % incline session forces the glutes, hamstrings and lower‑leg stabilisers to work hard, improving biomechanics, mid‑foot strike and power.
Progressive overload: Start at a comfortable walking pace, then move to slow jogging (≈6‑8 km/h), and finally to longer intervals as fitness improves.

Workout Example

Set the treadmill to a 10 % grade.
Choose a pace you can hold for 30 minutes – even a brisk walk is fine to begin.
30‑minute continuous effort at that pace.
- Example from Lee: 10 km/h (6 min / km) for the full 30 min on a 10 % incline.
If 30 min nonstop is too hard, break it into intervals:
- 1‑minute run / 1‑minute rest, repeat 30×.
- Progress to 2‑minute, 3‑minute, then 5‑minute intervals, eventually building up to three 10‑minute blocks.
Form cues: drive elbows forward, keep arms close to the body, maintain a straight line from toe‑ankle‑knee‑hip, and focus on engaging the glutes on each stride.
Cool‑down: 5‑10 min easy jog or walk on a flat surface.

Closing Note

Give this hill‑incline session a try this week – start with a walking pace if needed and gradually build speed and interval length. Customize the paces in the Pacing app to match your own fitness, and watch your speed and fat‑burning improve! 🚀