The #1 Mistake Runners Make: How to Optimise Your Training for Maximum Progress - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of The #1 Mistake Runners Make: How to Optimise Your Training for Maximum Progress 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 biggest mistake is running every session at a similar effort level, which limits speed and endurance gains.
A balanced week needs three pillars: speed intervals, easy/recovery runs, and a long, zone‑2 run.
Focus on effort (heart‑rate or perceived effort) rather than pure pace on easy days.
Keep one rest day per week and gradually increase interval volume.

Workout Example:

Wednesday – Speed Intervals (total 4‑6 km): e.g., 10 × 600 m, 12 × 400 m, or 15 × 300 m with a jog/recovery equal to the interval time. Start easy (2‑3 km total) and build up.
Sunday – Long Run: 60‑120 minutes in easy zone‑2 (comfortable effort). If you can, aim for 2 hours at a relaxed pace; beginners can start with 8‑10 km at ~6 min/km.
Easy/Recovery Days: Run at a truly easy effort (well below race pace) to refresh legs and aid recovery.

Closing Note: Try this simple three‑day structure this week, adjusting the interval distances and long‑run length to match your current fitness. You can easily customize the paces in the Pacing app to fit your own goals. Keep it fun, stay consistent, and watch your performance soar!