The Perfect Marathon Long Run Progression (From Start to Peak!) - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of The Perfect Marathon Long Run Progression (From Start to Peak!) 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

Train relative to your goal marathon pace (e.g., 3:20 km⁻¹ or 5:12 mi⁻¹). Use percentages: +20 % (≈4:00 km), +10 % (≈3:40 km), and goal pace.
Progression runs are split into three equal sections; each week you increase the total distance while keeping the same pace scheme.
Keep the early sections easy (zone 2) and let heart‑rate drift gradually—avoid spikes that make the run unsustainable.
The method works for marathon, half‑marathon, and even ultra distances; the “big chunk” at true marathon pace builds race‑day confidence.

Workout Example (all distances in kilometers)

Base 15 km progression – three 5 km blocks
- 5 km @ marathon pace + 20 % (≈4 min / km)
- 5 km @ marathon pace + 10 % (≈3 min 40 s / km)
- 5 km @ goal marathon pace (≈3 min 20 s / km)
Weekly progression (repeat the same pace pattern, just longer):
- Week 1: 18 km (6 + 6 + 6 km)
- Week 2: 21 km (7 + 7 + 7 km)
- Week 3: 27 km (9 + 9 + 9 km)
- Week 4: 30 km (10 + 10 + 10 km) – the final block includes a 10 km stretch at true marathon pace.
Practical tips
- Calculate your personal paces by adding 20 % and 10 % to your goal marathon speed.
- Warm‑up on the slower segment; the middle segment prepares you for the faster finish.
- Monitor effort, not just speed—if a 20 % segment feels too hard, keep it in zone 2 (e.g., 5 min / km).
- Use the same nutrition and fueling plan you’ll race with to reinforce confidence.

Closing Note: Give this progression a try this week, then adjust the paces to match your own goal using the Pacing app. Consistent runs will compound your fitness, and you’ll arrive at race day feeling ready. Happy training!

Remember, this is a summary of Lee Grantham’s video—watch the full episode for deeper insights and visual cues.