Training Week Breakdown for Sub-2:21 Marathon - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Training Week Breakdown for Sub‑2:21 Marathon 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

Recovery runs (40 min) done fasted, zone 1, with a 3‑5 min walk – aim to feel fresher after the run.
Strength day (Monday) focuses on glutes, hamstrings, quads, lower‑leg power plus core work (2× per week).
Easy run (Tuesday & Saturday) 50 min at zone 1, ending with 10 × 80 m accelerations at your target marathon pace.
Bike sessions – three 50 km rides per week (~1 h 40 min) to boost aerobic capacity while sparing the legs.
Mid‑week interval session (Wednesday) – 20 × 400 m repeats, 65‑70 s each, on a 2 km warm‑up + 1.5 km cool‑down (≈12 km total). Run each 400 m about 10 % faster than marathon pace.
Rest day (Thursday) – no running or cycling, focus on nutrition, hydration, electrolytes and a short core session.
Long run (Sunday) – 25 km: 5 km @ 4 min/km (20 % slower than marathon), 15 km @ marathon pace (≈3:20 / km), 5 km @ 4 min/km. Warm‑up 2 km, cool‑down as needed.
Fueling – race‑day breakfast: 5 bananas blended with water; during hard sessions take a gel every 20 min (≈80 g carbs/hr). Post‑run, get 100 g carbs within 10‑15 min (e.g., banana‑oat‑milk smoothie).
Recovery tips – sleep first, reduce stress, stay hydrated, and keep electrolytes up.

Workout Example (Mid‑Week Interval)

Warm‑up: 2.5 km easy
Main set: 20 × 400 m @ 65‑70 s each (≈10 % faster than marathon pace)
   • Keep effort consistent, treat each rep like a race
   • Recover briefly (15‑20 s) between reps
Cool‑down: 1.5 km jog → walk
Total: ~12 km

Adjust the 400 m pace to match your own marathon goal (e.g., if marathon pace is 3:20 / km, aim for ~2:50 / km on the repeats.)

Closing Note

Give this week a try, swapping in your own paces via the Pacing app to fit your current fitness. The structure is flexible, so feel free to customize the distances and intervals while keeping the core principles—easy recovery, strong strength, focused intervals, and smart fueling. Happy running!