First Stacked Intervals
Workout - First Stacked Intervals
- 5min @ 7'00''/km
- 6 lots of:
- 1min @ 4'30''/km
- 30s rest
- 6min @ 7'00''/km
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Intro
Lee Grantham’s Master Strategy: Habit Stacking—Create A Better You presents a solid approach to building running habits. Here’s a condensed breakdown to help you get started with the habit‑stacking system today. Watch the full video for the complete experience and additional details.
Key Points
- Habit stacking: anchor a new habit to an existing automatic routine—for instance, running the moment you walk out your front door.
- Start with one straightforward habit: a 20‑minute run on 4 days per week, without complications.
- Once that foundation feels solid, add intervals, long runs, and strength work across the same training days.
- Stay SMART in your planning: Specific, Measurable, Achievable, Realistic, Time‑bound. Write down the exact day, time, location, and duration.
- Try these nutrition shortcuts: eat a substantial meal before grocery shopping to avoid cravings; practice consuming a gel every 20 min on speed days.
Workout Example
| Day | Primary Habit | Stacked Add‑On |
|---|---|---|
| Monday | 20‑min easy run | 20‑min gym (strength) |
| Wednesday | 20‑min easy run | Interval set – 20 × 1 min fast with 30‑60 sec rest (total ≈ 20 min) |
| Friday | 20‑min easy run | 20‑min gym (strength) |
| Sunday | Long run – start 25 min, add 5 min each week up to ~60 min |
How to start:
- Write down “Run 20 min at 7 am on Mon/Wed/Fri/Sun, walk 3 min from front door, kit ready the night before.”
- Maintain this routine for 2–3 weeks, then introduce the Wednesday interval set.
- After 2 more weeks, convert Sunday into a long run and start the gym sessions on Mon & Fri.
Closing Note
Give this habit‑stacking plan a shot and adjust the times or distances to fit the paces that suit you in the Pacing app. You’ll find motivation taking hold and progress mounting week by week. Happy running! 🎉
References
- Master Strategy: Habit Stacking—Create A Better You | Build Lasting Habits with Simplicity - YouTube (YouTube Video)