The Grantham Triangle

Workout - The Grantham Triangle

• 15min @ 6'00''/km
• 40min @ 5'30''/km
• 20min @ 5'00''/km
• 10min @ 4'15''/km
• 15min @ 6'00''/km

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Intro: Lee Grantham’s video “Are You Making This HUGE Long Run Mistake?” covers some valuable training principles. Here’s what stands out from the discussion.

Key Points:

• Long runs should feel controlled—you’re actually holding back. That restraint is your signal that you’re in the right intensity zone (zone 1-2).
• The “triangle” framework works like this: endurance builds the foundation from long runs, aerobic capacity develops through 70-minute threshold sessions, and speed emerges from dedicated speed work.
• Track your effort and heart rate—roughly 130 bpm at 5:30 min/km—instead of chasing fixed paces. As your fitness improves, the same effort produces faster times naturally.
• Gradually increase your long-run paces (5:30 → 5:20 → 5:15) and incorporate 20-minute blocks at 5K race pace (~4:00 min/km) that get progressively quicker over time.

Workout Example:

1. Base Long Run – 90 minutes at 5:30 min/km (zone 1-2, ~130 bpm).
2. Threshold Run – 70 minutes at 5:00 min/km (zone 2-3).
3. Speed Work – 20 minutes of hard efforts at 5K pace (~4:00 min/km) with recovery gaps, progressively sharpening to 3:55-3:50 min/km.

Closing Note: Use these workouts and adjust the paces in your Pacing app to match your personal effort level. Consistency will deliver improvements in both endurance and race performance. Stay committed and keep progressing.

References

• Are You Making This HUGE Long Run Mistake? - YouTube (YouTube Video)