SMASH Your Half Marathon Goal with These 5 Key Sessions! - Lee Grantham
Intro: This is a quick summary of SMASH Your Half Marathon Goal with These 5 Key Sessions! 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:
- Target a half‑marathon pace of 5 min/km (≈8 min/mi) to finish 21.1 km in ~1 h 45 min.
- The five sessions cover lactate‑threshold intervals, pyramid intervals, long 10‑minute intervals, progressive long runs, and steady‑state Zone 2 runs.
- Focus on pacing consistency, quick recovery between repeats, and gradually building volume.
Workout Example: Session 1 – 6 × 1 km intervals
- 6 repeats of 1 km at ~4:45–4:40 min/km (about 10–15 % faster than target half‑marathon pace).
- 60 s easy jog or walk recovery between each repeat.
- Repeat every 4–8 weeks to gauge progress.
(You can also try the other four sessions described in the video – pyramid intervals (1‑2‑3‑4‑5‑4‑3‑2‑1 min), two 10‑minute intervals at half‑marathon pace, progressive 24 km long run (8 km @ 6 min/km, 8 km @ 5:30 km, 8 km at race pace), and a 25 km Zone 2 steady run at 6:30–7 min/km, gradually dropping to 5 min/km as fitness improves.)
Closing Note: Give these sessions a try, tweak the paces to match your own recent race pace in the Pacing app, and watch your half‑marathon time drop. Happy training – you’ve got this! 🚀
References
Workout - HM Lactate Threshold Kilometers
- 5min @ 6'00''/km
- 6 lots of:
- 1.0km @ 4'42''/km
- 1min rest
- 5min @ 6'00''/km
to import the workout after you install it.
