Lee's Race-Day Simulator

Workout - Lee's Race-Day Simulator

• 10min @ 6'00''/km
• 3.0km @ 5'45''/km
• 2min rest
• 3 lots of:
  • 1.0km @ 5'00''/km
  • 2min rest
• 5 lots of:
  • 500m @ 4'45''/km
  • 1min rest
• 10min @ 6'00''/km

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Intro

Lee Grantham’s video How To Get The Best Result Possible is worth your time. We’ve distilled the key takeaways below so you can run this workout right away. Watch the full video if you want more context and nuance.

Key Points

• Running at altitude (starting at 2,400 m, finishing at 3,350 m) on an 8.5–9% gradient puts stress on your calves and your ability to get oxygen—set expectations accordingly.
• When the race got hard, Lee broke his 11 km into smaller chunks: 3 km hard running, 200 m walking, three 1 km repeats at tempo, then five 500 m pushes with 100 m walks in between.
• Adding 10 hours of weekly cycling and more frequent easy runs lets you increase overall training load without the injury risk that comes with ramping intensity—especially important in hot weather or on steep terrain.
• Don’t skip sleep, recovery days, and proper nutrition. These form the backbone of sustained improvement and protect you from overtraining.

Workout Example

Hill & Altitude Interval Session (distances in kilometers and meters):

1. Warm‑up easy jog 1 km
2. Run 3 km at a comfortable effort
3. Walk 200 m for recovery
4. Repeat 3×:
   • Run 1 km at a hard but sustainable pace
   • Walk 200 m
5. Repeat 5×:
   • Run 500 m at a strong effort
   • Walk 100 m
6. Cool‑down easy jog 1 km

Tailor each pace to your current fitness level—use the Pacing app to set target paces for each segment.

Closing Note

Try this workout and tweak the repeats to match your fitness. You’ll notice your legs respond better to climbs and altitude once you’ve run a few sessions. The full video has more detail and strategy; dial it in further using the Pacing app. Happy trails!

References

• How To Get The Best Result Possible - YouTube (YouTube Video)