Lee Grantham's Power Hill Repeats
Workout - Lee Grantham's Power Hill Repeats
- 15min @ 6'00''/km
- 10 lots of:
- 1min @ 4'30''/km
- 1min rest
- 12min @ 6'30''/km
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Intro: This is a quick summary of 12 Weeks to Abu Dhabi Marathon: My Training SECRETS Revealed from Lee Grantham. The full video goes deeper, but here’s the distilled version so you can start using the workout right away.
Key Points
- Big-picture thinking beats obsessing over a perfect week. Focus on overall fitness progression rather than hitting every single session.
- When life disrupts your plan—illness, injury, school, or other setbacks—aim for ≈80% of your key sessions. You’ll be fine.
- Fasted runs and “speed-play” (FLE) add strength without inflating your total mileage.
- Fueling is non-negotiable: consume a gel roughly every 20 min (around 100 g carbs per hour) and bring extras for hot conditions.
- A 7% gradient delivers excellent leg strength for Abu Dhabi’s rolling profile.
Workout Example (paces shown in minutes per kilometre unless noted otherwise)
- Monday – 90‑min FLE (Speed Play): 5 min flat, 5 min @ 1 % incline, 5 min @ 3 % incline, all at the same effort level. Cycle through for the entire 90 minutes.
- Wednesday – Hill Repeats: 7 % gradient, 20 × 1 min hard with 1 min easy recovery between repeats.
- Friday – Hill Session (reduce volume if fatigue is evident).
- Saturday – Group 5 km easy run with the All‑In Run Club.
- Sunday – Long Run: 15–20 km at an easy rhythm (≈5 min km when it’s hot; adjust upward if conditions are cooler). When sick or injured, drop to 8‑10 km easy instead.
- Recovery Run (any day): 45 min at ~5 min km in summer heat or ~4 min km when cooler.
Practical Tips
- Structure wins: long run, intervals, recovery, and easy days. That’s your foundation.
- Missed a session? Your training doesn’t collapse.
- Track heart-rate zones. Increases in effort should stay within 1% per session.
- Fasting amplifies both mental strength and the body’s efficiency at using stored fuel.
- Race-day fueling should align with Abu Dhabi’s aid-station offerings (aim for 80 g carbs/hr).
Closing Note: Run the FLE and hill-repeat combo this week. Modify the distances to fit where you are right now. Use the Pacing app to zero in on the exact session you need. Stay adaptable, build strength consistently, and keep Abu Dhabi in your sights.