Lee Grantham's Progressive Threshold Session
Workout - Lee Grantham's Progressive Threshold Session
- 10min @ 6'30''/km
- 3 lots of:
- 10min @ 5'45''/km
- 1min rest
- 2 lots of:
- 5min @ 5'45''/km
- 1min rest
- 7 lots of:
- 1min @ 5'00''/km
- 30s rest
- 5min @ 6'30''/km
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Intro: Lee Grantham’s video on 11 Weeks to Abu Dhabi Marathon - My CRAZY Transformation covers a lot of ground. We’ve distilled the key ideas and pulled a Tuesday interval workout you can use right away—though watching the full video is recommended for the complete picture.
Key Points:
- Don’t rush the build-up by combining aggressive calorie cuts with high mileage.
- Include at least one rest day per week, and work easy runs (especially fasted ones) into your schedule to keep your body recovering.
- Gradually extend your hard intervals—moving from 20 minutes up to 45 minutes of intensity—to strengthen aerobic capacity safely.
- Throw in hill repeats, whether on the treadmill or outdoors, to build leg strength and speed.
- Dial in your race-day fueling early: test gels and sports drinks on long runs so your stomach adapts.
Workout Example (Tuesday Interval Session):
- Warm‑up 10 min easy
- 3 × 10 min at a comfortably hard pace (just below threshold) with 60 s rest between each 10‑min block
- 2 × 5 min at the same intensity with 60 s rest between the 5‑min reps
- 7 × 1 min hard effort with 30 s rest between each 1‑min interval
- Cool‑down 5‑10 min easy
- Total hard work ≈ 47 min
Practical Tips to Get Started:
- Schedule intervals for Tuesday and your long run for Saturday, following Lee’s template.
- Once you’re hitting these paces comfortably, you can add an extra 5‑minute block or throw in a few more 1‑minute efforts—but stop before the session stops feeling controlled.
- Use the Pacing app to log your splits and adjust intensities to match your actual fitness level.
- Structure your week around the Tuesday session: full rest on Wednesday, a recovery run Thursday (about 49 min easy), and an easy 10K Friday (under 50 min).
Closing Note: Run the 47‑minute interval workout this week, adjust the paces to where you’re at fitness-wise, and see how your speed responds. The Pacing app makes it easy to tailor the workout to your own targets. Get the rest of the details from Lee’s video, and good luck with your training.