Grantham's Marathon Progression

Workout - Grantham's Marathon Progression

• 10min @ 9'00''/mi
• 8.0km @ 7'48''/mi
• 8.0km @ 7'24''/mi
• 8.0km @ 6'45''/mi
• 10min @ 9'00''/mi

Ready to start training?

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

Try in App Now

workout/granthams-marathon-progression-7e7cd9ea

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

Intro: Quick rundown of Can You Run a Faster Marathon? Here’s How to Know by Lee Grantham. Well worth your time—we’ve extracted the key takeaways so you can test the workout this week. The full video goes deeper if you want additional context.

Key Points:

• Your half‑marathon time serves as a solid benchmark for marathon pacing. Shorter race results similarly inform your targets; how you handle a faster 10K, for example, shapes what’s realistic for marathon training. A sub‑3 hr marathon is within reach if you build training that rests on these benchmarks.
• Design sessions that push past your current comfort level. Progressive pace runs work well for this. Intervals are equally important for speed development; our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers how to construct them effectively. 5K-specific work also translates to marathons—Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time offers proven methods.
• Mental strength—consistency, self-belief, and viewing struggles as learning—turns out to be just as important as the actual training during a marathon campaign.

Workout Example (Progression Run):

1. Warm‑up 1–2 km easy.
2. Run 8 km at 7:48 min per mile.
3. Run next 8 km at 7:24 min per mile.
4. Finish with 8 km at 6:45 min per mile. Total: 24 km with a negative‑split structure that ramps into marathon-effort pace.

Closing Note: Try this progression run this week—adjust the paces to fit your current level, and log your results in the Pacing app. You’re building toward that sub‑3 hr marathon. Stay committed, trust your training, and relish the feeling of running faster.

References

• Can You Run a Faster Marathon? Here’s How to Know - YouTube (YouTube Video)