Progressive 15km Long Run
Workout - Progressive 15km Long Run
- 10min @ 5'30''/km
- 2 lots of:
- 2min @ 4'15''/km
- 1min rest
- 5.0km @ 5'05''/km
- 5.0km @ 4'40''/km
- 5.0km @ 4'15''/km
- 5min @ 5'30''/km
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Intro
Lee Grantham’s video Run Your Fastest Half Marathon With These 3 Secret Training Sessions! covers three workouts designed for immediate implementation. Here’s the breakdown—watch the full video for additional coaching context and details.
Key Points
- Speed comes not from higher mileage but from 15 km sessions built around race-day conditions.
- Set a target pace—4:15 min/km for a sub-90-minute finish—and structure all three workouts around it.
- Each session combines easy running, race-pace work, and faster intervals to build endurance, running economy, and mental strength.
- Don’t skip preparation: walk 500 m, jog lightly, do dynamic stretches, then complete two 2-minute segments at race pace before the main effort.
Workout Example
1️⃣ Progressive Long Run (15 km)
| Segment | Distance | Pace | Purpose |
|---|---|---|---|
| Easy start | 5 km | 5:05 min/km (≈20 % slower than goal) | Warm‑up, get the body moving |
| Middle | 5 km | 4:40 min/km (≈10 % slower than goal) | Build stamina, teach the body to hold a faster effort |
| Finish | 5 km | 4:15 min/km (goal half‑marathon pace) | Finish strong, practice race‑pace fatigue |
| Total time ≈ 70 min. |
2️⃣ Alternating‑Pace Run (15 km)
- Execute a repeating pattern: 2 km @ 4:00 min/km, followed by 1 km @ 4:24 min/km (10 % slower).
- Continue the cycle through the full 15 km.
- Adjust the faster segments downward (to 4:15 min/km, for example) if needed—the pattern itself, with its push-and-recover rhythm, builds efficiency and resilience.
3️⃣ Race‑Paced Effort (15 km)
- 3 km easy – zone‑2 effort (≈5:00 min/km).
- 9 km at goal pace – 4:15 min/km (steady race‑pace work).
- 3 km easy – zone‑2 cool‑down.
- Beginners can modify to 5 km easy / 5 km goal / 5 km easy and progress from there.
Pro Warm‑Up Tip
- Walk 500 m and check in with how your body feels.
- Run an easy jog for a few minutes.
- Do dynamic stretches.
- Complete two 2-minute pickups at your target pace before starting the main set.
Closing Note
Plug these three 15 km sessions into your next training block and watch your pace drop. The Pacing app scales these workouts to your goal time—the framework stays the same, only the numbers change. Go crush it on race day.
Watch the full video for additional coaching insights.