Lee's Foundation Speed Builder
Workout - Lee's Foundation Speed Builder
- 12min @ 6'15''/km
- 5 lots of:
- 50m @ 6'15''/km
- 10 lots of:
- 1min @ 5'00''/km
- 1min rest
- 12min @ 6'45''/km
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This summary covers How To Write Your Own Training Program by Lee Grantham — definitely worth watching for the full context. We’ve pulled out the essentials so you can start implementing right away.
Key Points:
- Begin with consistency: running every other day, then scaling up to daily runs once the routine sticks.
- Build your week around three main components: speed and stride work, a mid-week interval session (lactate threshold), and a weekend long run.
- Space out hard efforts with 72 hours of recovery between them (for example, hard Tuesday/Thursday, race Saturday).
- Keep a training log and pay attention to how quickly your heart rate drops after intervals.
- Once a month, reduce volume while maintaining intensity—this keeps your body fresh.
Workout Example (weekly schedule):
| Day | Session |
|---|---|
| Monday | Rest (or easy jog) |
| Tuesday | Easy run (zone 2, comfortable conversation) |
| Wednesday | Interval session – e.g., 12 × 1‑min intervals @ hard effort, 60 sec rest (build to 15‑20 reps, or 10 × 2‑min) |
| Thursday | Rest |
| Friday | Recovery run (easy) |
| Saturday | Easy run + strides (10 × 80‑150 m) |
| Sunday | Long run (start at your current longest distance, e.g., 12 km, build 2‑3 km each week; every 4th week drop back to baseline) |
Progressions:
- Long run: Start with whatever your longest current distance is (say, 12 km). Add 2‑3 km the following week, then another 2‑3 km after that (12 → 15 → 18 → 21 km). Once a month, dial it back to a reset distance (e.g., 15 km) to recover.
- Interval work: Begin with 10‑12 × 1‑min reps with 60 sec rest. Build up to 15‑20 repetitions, or shift to 10 × 2‑min reps. As you develop a base over several months, you can try 5 × 10‑min or 10 × 5‑min efforts instead.
- Speed/stride work: Run 10 × 80‑m strides or 10 × 150‑m strides to develop top-end speed.
- Schedule hard work in the morning when possible—it removes friction and sets the tone for your day.
Closing Note: Try this framework and adjust the efforts or distances through the Pacing app to match where you are right now. With consistent training, you’ll find your aerobic capacity, speed, and resilience improve—so get out there and start putting in the work.
References
- How To Write Your Own Training Program - YouTube (YouTube Video)