Grantham's Marathon Efficiency Builder

Workout - Grantham's Marathon Efficiency Builder

• 10min @ 6'15''/km
• 2.0km @ 5'15''/km
• 4 lots of:
  • 30s @ 4'15''/km
  • 1min 30s rest
• 2.0km @ 5'15''/km
• 10min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/granthams-marathon-efficiency-builder-23ea1553

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

How To Run A Marathon - 3 Days Per Week Running is a video by Lee Grantham worth studying. This summary pulls out the essentials so you can implement the program right away. The full video has more context and nuance worth watching.

Key Points

• Training three times weekly works for marathons when each session serves a clear purpose, supported by targeted cross‑training and strength conditioning.
• Progressive long‑run buildup: start with 2 km, then 3 km, 4 km, and keep adding distance each week.
• Strength work targets glutes, hamstrings, quads, core, and Achilles pre‑hab to prevent injury.
• Cross‑training (cycling, for example) should prioritize cardio development: 90‑110 rpm, light power, 3‑4 hours per week to protect joints while building aerobic capacity.
• Volume needs restraint: don’t pile on hills, speed work, or mileage early—the plan breaks progress into manageable chunks.

Workout Example

Week 1 (3 runs + cross‑training)

• Run 1 (easy): 2 km at comfortable pace
• Run 2 (mid‑week): 3 km with a few short pickups (30 s fast) if you’re ready
• Run 3 (long): 4 km steady, focusing on form and breathing
• Cross‑training: 1‑hour easy bike ride at 90‑110 rpm, light power; add a 20‑minute core + glute/hamstring circuit (e.g., single‑leg bridges, dead‑bugs, calf raises).

Progression: Each week, add roughly 1 km to the long run (5 km, 6 km, and so on) while keeping the two shorter runs for recovery. When your long run reaches ~25 km, consider a 25 km “sweet‑spot” bike session as a medium‑long run alternative.

Closing Note

Test this three‑day approach and adjust paces through the Pacing app based on where you are fitness-wise. The combination of purposeful runs, smart cross‑training, and strength work compounds over time. Check the full video for Lee’s additional reasoning and breakdowns.

References

• How To Run A Marathon - 3 Days Per Week Running - YouTube (YouTube Video)