This Stops 95% of Runners From Getting Back to Full Fitness - Lee Grantham

Aug 13, 2025

*This is a quick summary of This Stops 95% of Runners From Getting Back to Full Fitness from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the ideas today. Be sure to check out the full video for all the details.

Key Points

Prioritise your run: treat every training session as non‑negotiable and plan it the night before (shoes, fuel, clothing ready).
Create a daily routine: wake, hydrate, coffee, quick strength (e.g., hanging leg raises), then a dynamic warm‑up before the run.
Structure your week: easy run on Monday, a key mid‑week interval session, and a long run on Sunday.
Protect your training: say no to parties or alcohol when they conflict with your key run; treat them as “considerations” after your run is booked.
Gradual progression: use repeatable interval sets (e.g., 20 × 400 m, 6 × 1 km, 10 × 5‑min, 5 × 10‑min) to build fitness without over‑reaching.

Workout Example (adjust distances and paces to your level):

Monday – Easy run (30‑45 min) at a comfortable conversational pace.

Mid‑week Interval (e.g., Wednesday):
  • Warm‑up 10‑15 min easy jog + dynamic stretches.
  • Main set: 20×400 m intervals at a hard but sustainable effort
    – 90‑120 seconds rest between each repeat.
  • Cool‑down 10‑15 min easy jog.

Sunday – Long run (90‑120 min) at a steady, aerobic pace.

If you prefer time‑based repeats, swap the 400 m repeats for 6×1 km repeats, 10×5‑minute repeats, or 5×10‑minute repeats—just keep the work‑to‑rest ratio similar.

Practical Tips

Prep everything the night before: shoes, drink, breakfast (e.g., banana‑water blend).
Use a simple “run first” mantra to prevent day‑to‑day distractions from derailing you.
Limit alcohol and smoking; they can knock you back weeks, not just hours.
Build a supportive “infrastructure” (family, schedule) that protects your running goal.

Closing Note: Give this prioritized, structured approach a try today—adjust the paces to suit you in the Pacing app, and watch your consistency and fitness soar! 🚀