Lee Grantham's 5K Pace Booster

Workout - Lee Grantham's 5K Pace Booster

• 10min @ 7'00''/km
• 4 lots of:
  • 800m @ 5'00''/km
  • 400m @ 7'00''/km
• 10min @ 7'00''/km

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Lee Grantham’s Marathon Training Tips From A Pro Runner covers essential strategies. Below you’ll find the highlights, ready to apply to your training immediately. The full video provides additional context worth checking out.

Key Points:

• Start with five runs a week: three slow recovery runs (30–50 minutes each) plus two sessions where you push the pace.
• Use a 12‑week timeline — ten weeks of real marathon work, then a two‑week wind-down before race day.
• Schedule one interval workout to sharpen your speed, and one long run that gets longer as the weeks pass.
• Keep your easy runs truly slow — consistency is what counts, not speed.
• Morning training is smarter logistically: fewer things get in the way, and your body might tap into stored fat more readily.

Workout Example:

Monday: Easy run 30‑50 min (very relaxed, conversational pace)
Wednesday: Interval session – e.g., 4 × 800 m at 5K‑race effort with 400 m jog recovery
Saturday: Long run – start at 1 h, add 10‑15 min each week, aiming for 2‑3 h at a comfortable, slower than marathon pace
Rest days as needed, keeping any additional runs ultra‑easy and short.

Tailor the intervals, reps, and long-run distance to match your current fitness and race goal.

Closing Note: This week, give this plan a shot, and customize the paces in the Pacing app to fit your zones. Your marathon readiness will grow from there. Make it enjoyable, stay consistent, and embrace the journey to race day. 🚀

References

• Marathon Training Tips From A Pro Runner - YouTube (YouTube Video)