The Power of 20 Minutes: Transform Your Running Journey - Lee Grantham
Intro: This is a quick summary of “The Power of 20 Minutes: Transform Your Running Journey” from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the habit today. Be sure to watch the full video for all the details.
Key Points:
- Commit to just 20 minutes each morning—run‑walk or walk— to build consistency, endurance, and mental confidence.
- Start with 10 × 1‑minute runs followed by 1‑minute walks (total 20 min) on Monday, Wednesday, Friday, and Sunday; walk on the other days for recovery.
- Set up for success: lay out your kit the night before, hydrate, and run on an empty stomach to boost fat‑burning and mental focus.
- Progress after 4‑8 weeks by increasing run interval length (e.g., 5 × 2‑minute runs) or extending total time to 25 min, and gradually increase speed while staying safe.
Workout Example:
- Day 1 (and each run‑day): 20 min total – 10 × (1 min run + 1 min walk).
- Progression options: • 5 × 2 min runs + 1 min walk (still 20 min) or • 10 × 1 min runs but run the intervals a little faster.
- Recovery days: easy walk for 20 min.
- Schedule: Run‑walk on Mon, Wed, Fri, Sun; walk only on Tue, Thu, Sat.
Closing Note: Give the 20‑minute habit a try today—customise the intervals to fit your current pace using the Pacing app, and watch your running confidence grow! 🚀
References
Workout - The 20-Minute Habit Builder
- 2min @ 10'00''/km
- 8 lots of:
- 1min @ 6'00''/km
- 1min rest
- 2min @ 10'00''/km
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