Lee Grantham's 100k Threshold Sharpener
Workout - Lee Grantham's 100k Threshold Sharpener
- 12min @ 6'00''/km
- 4 lots of:
- 100m @ 2'40''/km
- 1min rest
- 3 lots of:
- 1.5km @ 3'25''/km
- 3min rest
- 1.5km @ 3'25''/km
- 1min 30s rest
- 1.5km @ 3'25''/km
- 12min @ 6'00''/km
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Lee Grantham shares his winning formula in My Exact 80K Training Week Before Winning the British 100K—a video well worth your time. We’ve extracted the core insights here so you can implement this session immediately, though the full video rewards a complete viewing for deeper context.
Key Points:
- Training activities flow from a single principle: let target race pace guide your week, starting with marathon-tempo efforts and shifting to 100K-specific paces as the cycle progresses.
- Weekly mileage sits at 80 km (roughly 50 mi)—far less voluminous than many assume is necessary for ultra prep.
- The week weaves together recovery runs, easy runs, a hard interval session, a long run, strength work, and cross‑training—a mix designed to manage fatigue while sustaining workout quality.
- Recovery runs hold zone 1 (very easy), while easy runs function as bridges to harder work, hovering in zone 2 for the final 5–15 minutes.
- Strength and core work (emphasizing heavy leg sessions) paired with bike cross‑training (50‑90 km per ride) builds aerobic foundation and speeds recovery.
Workout Example (Wednesday – Interval Day):
- 5 × 1,500 m repeats
- Recovery between reps: starts at 500 m, shrinks to 250 m as the session progresses (≈ 4–4:10 min/km pace).
- Effort pace: 3:20–3:30 min/km—close to marathon tempo. On cooler days, you could dial this up to 10K-to-half-marathon intensity (20–30 s faster per km).
- Purpose: sharpen your lactate threshold (LTE) and build your capacity to clear metabolic byproducts.
Other Daily Structure (summary):
- Monday: Recovery run that transitions to zone 2 in the final 5–15 minutes, then heavy-leg and core work 6 hours later.
- Tuesday: 50‑minute easy run (~12 km, 55 min) – “bridge the gap”.
- Wednesday: Above interval session, followed 3–6 hours later by a 50 km easy bike ride (staying in zone 1‑2 on flat terrain).
- Thursday: Full rest day; compensate with a flat 2.5–3 hour bike ride (~90 km) for recovery and aerobic development.
- Friday: 40‑minute recovery run (10 km in 46‑47 min) plus a 50 km bike ride (about 1 h 35 min).
- Saturday: 50‑minute easy run to prime yourself for the next day’s long effort.
- Sunday: Long run of 24 km averaging ~3:50 min/km, with three pushes (3 km, 7 km, 3 km) at 3:30‑3:40 min/km—roughly 10 % quicker than 100K pace, slightly slower than marathon speed.
Practical Tips:
- Keep recovery runs truly easy (zone 1) so the prior hard effort can settle into your body.
- Use easy runs as stepping stones between recovery and upcoming intensity.
- Flat-terrain bike rides in zone 1‑2 build aerobic capacity without stressing your legs.
- One strength session per week (heavy legs plus core) pairs well with light bike volume (7‑8 h/week).
- Honor rest days and stick with short recovery runs; this keeps you fresh for your interval and long‑run efforts.
Closing Note: Test this balanced 80 km week yourself—tweak the paces in the Pacing app to match your current fitness, and adjust the bike distances as needed for your life. You have the systems in place to train with intention, not just intensity. Get after it and enjoy the work! 🚀