Long time watcher, first time commentor....focusing on the half marathon is great advice I needed to here as a runner who is in their first year toward a long term goal (2-4 years) of qualifying for Boston. My most recent half that I didn't go all out was 1:46, I have been doing Hal's Advanced Marathon training block but I think I am going to consider this plan of focusing on half marathons at 1:24. You changed my perspective. Thanks for the talk.
Brilliant video! I’m a fiend for all running videos these weeks and this is hands down the best and most succinct guidance I’ve watched. Will be following for more videos mate 🙏
Subscribed. Been a runner 22 years, learning about sub3 for a couple years. Gearing up for a fast marathon prep later this year. This video was perfect, IMO; the first video I’ve watched (of many) where I thought ‘hey I should see if I can get this guy to coach me’
Top man, again! Hoping to get 3:20 in the spring, 21m 5k presently and 43m 10k. Starting your sub20 5k plan after this weekends time trial to see where I am. 20/40/84 progression is clear now - thanks for your knowledge !
Honestly solid advice and sessions I agree with haha. Only thing I would add are longgg sweet spot sessions at Mara pace or a bit slower, like 2 x 30 or 3 x 30.
Game changing video for me. Have been working towards a 1:25 half in order to go sub 3 in full marathon... but i did not have the right paces for these milestones workouts . Especially the 6 x 1k at 10% quicker than HM pace and 20 x 400 faster. I am running these a fraction too slow it seems. Thank you very much for talking us through these key sessions with the target paces. That's super valuable 🙏💪
Brilliant advice. I ran 1.27 half first attempt having only trained for 5&10k. 60 year old male . Currently training for Marathon with similar plan. 18.48 5k the other week. I’m on London plan for April. 10k 39.06 at mo pb Thanks will keep an eye out for future content.
Guilty of point one. 3:05 and then 3:04 ☠️ Ripper video!! I've never looked at improving my times at different distances. I only ever cared about the full marathon. Subscribed ❤️
Brilliant video - felt like you were talking directly to me! I’m currently on: 17:30 5k, 37:12 10k, HM 1:26, M 3:14. I’ve got my 5k and 10k times down, need to get the HM down to sub 1:24 before booking another M. Shin splints are really holding me back! Thanks for the great interval recommendations.
It sounds like you're in for an exciting year, Richard. Very smart to get your 5k/10k down. Here's an old video I made for shin splints-just strengthen the lower leg on both side, sounds complicated, but it's actually very quick and easy. 2-Minute Daily Exercise to Prevent Shin Splints Forever th-cam.com/video/X9f1Nd0vuP0/w-d-xo.htmlsi=DGPZt5axmyD7KmxF
Thanks so much Lee. I’ve started with calf raises and toe lifts (if that’s the right term) but I’ll add that one on the bed in alongside those. It feels like mild pain at the moment (used to be worse)- do you suggest needing to stop running or carry on and add the exercises? Cheers my man!
Good stuff ! Did 3h8m in Portland in Marathon in October 2024. Aiming for sub 3h in Vancouver, May 2025. Getting close ! 10k PB is 39min and I do 1km x 8 times at around 3:30-3:40 pace, every Sunday.
Great advice brilliant new sub here , I’m chasing a sub 2,45 in April 😮and doubts have started arise in me already (not good) I did do a hard 5k yesterday in 17,41 very early in the morning (6,30 am) and it was hard 🤢but again the day before 9miles at 635 pace so maybe worrying over nothing again great advice cheers
Great content Lee!.....and great workouts! This stagnation describes me to a tee! Progressing but very minimally....no dramatic progress like a 10 minute PB in the marathon....Kind of stuck between 3:05 to 3:08. I'll be looking to incorporate these workouts into my training! Thanks!
Every video hits 🔥 What do you think about using carbon plated shoes in training? I usually prefer to use normal shoes as I find I have to “work harder”, but wondering what your approach is
Great question, I answered in full here. Supershoe Secrets: Maximize Running Performance with the Right Timing th-cam.com/video/Og8DH661eOQ/w-d-xo.html
@@leegrantham Thank you man, I will check i out. BTW Thank you for all the videos, I ran my first official full marathon today (I had run a solo 2:58 in training) and went 2:49. The biggest thing that helped me, apart from your trianing advice, was when you talk about mindset and holding ourselves back. Thanks man, truly great channel
Cheers Lee, really like your content. Aiming for a second marathon next year. If you add marathon pace sections to the long run - would you switch marathon pace runs in the week to easy runs?
Thank you again Lee, great content! I was training for a sub 20 5k this Sunday but your training methods have brought me such an improvement I’m going for a sub 40 10k instead - and with confidence. I have three ultras in May and June. Should I be increasing my interval reps or focus on speed? I currently have a plan of: 30x 400m 24-30x 500m 15-20x 800m 12-15x 1k 10x 5min 5x 10min
Another great video man. Started running in June of this year and just ran 17:20 in 5k a month ago. Progressing to 10k next, currently running 70 miles a week. Your videos have been super helpful!! Been using loads of your suggestions for my interval days keep it up
Morning Lee, Great videos thanks for all the help so far! Sorry if this is obvious and I have missed it but when do you move from session 1 to 2 then 3 and so on. Do you do session 1 in week 1 then session 2 in week 2 or continue with session 1 until it becomes comfortable then move onto session 2?
Great vid thanks and great advice ohere and on this channel . Id like to see you talk about how you get to be able to run 3:36 for a km, with specific gym work or even ideal weight. Very few trainers on YT talk about these 2 points. I can run 800s at 3:40-45 pace on track, probably would be able to do your 3x10mim at 4/km, but i cant do 1kms at 3:36, fastest is about 3:50. Theres many training plans, vids, methods for the "running" part but very little for the specific strength/gym work to actually make us mechanically more powerful/faster. So if you have that advice we'd love to hear it 😀
Adding in short all out (with good form) hill sprints into my training for a specific time helped my strength so much! I started with 6 x 10sec and built them up to like 10 x 12sec maybe more. I feel like a combination of this and dropping from 88kg to 78kg paired up with some other solid speed and base endurance training has helped me go from 18:18 - 17:52 5k and 38:54 - 37:36 10k. Keep up the hard work 💪
Great video! Would you then recommend 8x5k repeats for a marathon in the same way you’re preparing for the half marathon. Or would you then do 4 10k repeats and so on to get speed and volume?
Great content. If I’m hitting the 3min/ km on the sprint sessions. But struggling to get below 1:35 half. What am I missing. Just found your content, will dive in!
Great content. If I’m hitting the 3min/ km on the sprint sessions. But struggling to get below 1:35 half. What am I missing (I do weigh 96kg) Just found your content, will dive in!
Amazing advice man. My goal is to run the Amsterdam marathon, my hometown, in less than 3 hours. Currently I run the half in 1:27hr. Marathon time was 3:25 or so. Maybe you can make a video about this, or perhaps you already have, but after finishing Leadville this year I will run a few 100 milers, hopefully UTMB if I get in or Val d'Aran in Spain. Have you ever trained for both ultra distances while trying to increase your marathon times o would you say it's hard to create a training plan for both? Do you offer coaching? Cheers.
A quick question, Lee! Should I include some tempo runs in my weekly training plan for marathon, in addition to Wednesdays intervals(short and long) and Sundays long Runs? My Sundays Runs are not purely easy runs I am trying to include my marathon pace as much as possible in my long runs? (The rest of week I am running purely easy and/or recovery ) Really appreciate your answer 🥰
Great question, Edwin! I'll answer this in full on video, as it's an expression I often use but want it to make sense, especially to those with English as a second language. We're obsessed with pace because you're get result in time, whereas if you go by effort, the pace will come. Often, when new runners/those new to faster running, do interval sessions, they have no idea of how fast a rep/session should feel, and therefore aim for a pace - there's nothing wrong with that, but initially, when you're running fast for the first times, it's important to apprciate you're using your body in a new way, like any new skill (especially physical movement) it needs implementing gradually.
Great video Lee, very helpful. Took inventory and saw that I had endurance but needed speed. Training to go sub 2:45 next October after going 3:36 this past May, so I am going to implement these new workouts. Question-how much volume is needed? I am currently 40-50 miles/week which seems to be the most my body can handle at the moment. Looking to build up to 50-60 for the final four month block. Do you think that will be enough volume, granted I can complete the speed workouts? Thanks
Hey Lee, appreciate your vids. You say in this video that you do your interval training on Wednesdays and your long runs for base building on Saturdays/Weekends. Does that mean you run only 2 days per week? I’m training for Tokyo 2025 with a 3-day per week running program (Intervals Monday, Tempo Wednesdays and Long Runs on Saturday). I’m 41 and feeling like it’s a lot of volume 😵
So how do you split these sessions, these are 5 examples of speed workouts that are to be done only once per week, for lets say a 13 week training cycle, do you stick to only one or 2 of these sessions and do them 6 times? Or do you do all 5 only like two to 3 times across the 13 weeks
What is the absolute starting point to set the marathon goal? I have been running trail ultras and I want to run a sub 3 marathon but I really have no idea what my potential is. Do I do a time trial? 1 mile, 5k, 10k, 1/2 marathon?
So training by pace. What about heart rate? If I've done a lab test and know my anaerobic threshold is at 176bpm. Can't I do those reps as in "10mins at anaerobic threshold (176)" - My 176bpm is around 4:00 - 4:10 min/km pace. So my "threshold/hard" sessions would target close to 176 area. In time, my 176 bpm pace will come down and I'm able to do 3:50 at that heart rate, or run at 4:00 - 4:10 for longer due to lower HR and less lactate accumulation. - For my speed sessions/sprints/vo2max workouts my heart rate would go over the 176, be shorter reps and done only couple times a month. -And most of my runs would be easy running at 155bpm and slighty below (155bpm is my lab tested aerobic threshold, where my lactate starts to slowly build) And this would follow roughly the 20% hard 80% easy philosophy. I could then play around the 176 anaerobic threshold via different sessions, with hills, fartleks etc. But I would not train by pace and feel, I would train by heart rate and take a lab test every year to see the progression and check the HR zones.
I made this just last week. The same can be applied to your question, but of course less volume/frequency due to the intensity: Run Faster for a Lower Heart Rate: The Proven Method th-cam.com/video/VIATu2zeot4/w-d-xo.html
So do I get from this that you're only doing two quality sessions per week? The interval (session 1-5 I assume rotate?) And the long run in the weekend?
I ran a 3:29 at the London marathon this year at 65kg. Have since bulked for the gym up to 80kg. I've got the Madrid marathon in 16 weeks, do you think sub 3:15 is possible?
Hi, just wanted to clarify, you mentioned running 12x1km@10 percent faster than 4min/km, but isnt that around 5k pace? 12x1km at 5k pace is a little too much, isnt it? Just something I am curious about, great video!
Love your Content lee! But i have a problem which i dont understand: I did the 20x400m workout with 82sec for the 400m (so in 3min 25 sec per Km) After a 15min Marathon Erfort. But its really hart for me to run a 5k in 20 min (my PB) and i cant understand why. For me even a 18 min 5k should be possible after the potenzial in the 400m reps. I Hope you can give me some advise. And keep up the Good work!!
great workouts and good tips, but i would disagree on the religious focus on that 60 seconds rest. what is the science behind this? Most top athletes vary their restime depending on speed, distance, weekload, etc.
I just find 400m reps so boring. I can handle 8x but anymore drives me crazy. I rather do them on my long run to break it up but then you can't go by pace because there are hill etc stopping you from hitting that pace. Any suggestion?
This is some of the worst advice I heard since I started running. This will lead to injury for 90% of the runners that will attempt it. Too much volume for too little recovery. I know 2:08 marathoners that will never attempt 3x5km at HM pace with 60s rest…
@@musg1897please elaborate. I am no training geek and want to learn fundamentals. So why do you think 2-3 times running the aimed pace for 5km is that bad? You talked abour injuries but do you have some proof? Ofc this video also gives no scientific proof...
@@freedomfreedomhoi 2x5k at Half Marathon pace would be a solid workout in the tail end of a training block, a few weeks out from a race. 15k would be a bit too close to an all out effort with only 60s rest between reps, and the recovery and stress on your body needs to be factored in as an opportunity cost. 4x5k is just stupid, as you may as well just race the whole 21.1k at that point. If it was at marathon pace and part of a long run, then it would be more ideal.
If you can complete these workouts, then you are in far better shape than sub-3. 60s rest is too short on most of these sessions, not to mention your suggested paces are too quick. You're basically racing every workout and risking injury. Total nonsense, and dangerous advice to be giving to people.
@@leegrantham Session 4: 20x400 at sub-18 minute 5k pace. Even 12x400 would be indicative of a sub 2:55 marathon assuming proper training. If you could complete that, you would be able to run in the 36s for a 10k, or closer to a 2:50 marathon. Session 5: 2-4x5k with 60s rest. So up to 20k at Half Marathon pace, which is effectively the same as racing it all out. Even experienced runners would struggle to complete that. I just don't understand your infatuation with 60s rest recoveries, when other respected coaches would scale the rest based on the distance. It's illogical.
Finally someone on youtube that speaks in km 🎉🎉🎉
💯💯💯
right!
Underrated content!...4 weeks of listening to you my 10k & 21k paces have improved Massively!thank you mate!
So good to hear, well done! 👌
Long time watcher, first time commentor....focusing on the half marathon is great advice I needed to here as a runner who is in their first year toward a long term goal (2-4 years) of qualifying for Boston. My most recent half that I didn't go all out was 1:46, I have been doing Hal's Advanced Marathon training block but I think I am going to consider this plan of focusing on half marathons at 1:24. You changed my perspective. Thanks for the talk.
I'm a newbie, but I appreciate the lack of limits in your mindset.
🚀🚀
Brilliant video! I’m a fiend for all running videos these weeks and this is hands down the best and most succinct guidance I’ve watched. Will be following for more videos mate 🙏
Thank you, really appreciate that. 🙏
Best explanation I've seen of sharpening towards your race goal!
Thank you, I really do appreciate that! 🙏
Subscribed. Been a runner 22 years, learning about sub3 for a couple years. Gearing up for a fast marathon prep later this year. This video was perfect, IMO; the first video I’ve watched (of many) where I thought ‘hey I should see if I can get this guy to coach me’
Thank you, Derek. I really appreciate that, Sir!
@ thanks for the great video!
Top man, again!
Hoping to get 3:20 in the spring, 21m 5k presently and 43m 10k.
Starting your sub20 5k plan after this weekends time trial to see where I am.
20/40/84 progression is clear now - thanks for your knowledge !
Great stuff, Steven. Keep us updated with the progress. 🚀
The quality of the Intel in this video is brilliant Thanks you
Honestly solid advice and sessions I agree with haha. Only thing I would add are longgg sweet spot sessions at Mara pace or a bit slower, like 2 x 30 or 3 x 30.
love the way this guy talks about running.
Ah, appreciate that, Matthew!
this is amazing. Such a sound logical approach. Keen to incorporate this into my training....
Good man, Levi!
Game changing video for me. Have been working towards a 1:25 half in order to go sub 3 in full marathon... but i did not have the right paces for these milestones workouts . Especially the 6 x 1k at 10% quicker than HM pace and 20 x 400 faster. I am running these a fraction too slow it seems. Thank you very much for talking us through these key sessions with the target paces. That's super valuable 🙏💪
This was extremely helpful. Great practical training advice. I’ve hit a plateau in my training to run sub three. This is exactly what I needed!
Sage advice! Biggest take away, be honest with yourself on where you currently are now. Love the sessions breakdown 👍
Brilliant advice. I ran 1.27 half first attempt having only trained for 5&10k. 60 year old male . Currently training for Marathon with similar plan. 18.48 5k the other week. I’m on London plan for April. 10k 39.06 at mo pb
Thanks will keep an eye out for future content.
@@michaelcampton9661 Thanks, Michael!
Quality running and inspirational
I’m 50 and trying to drop 30mins off my marathon Pb😱
Lots of great advice. Thanks for a really well presented training video 👍
It's a wonderful treat to receive these advice. Thank you.
Glad it was helpful, Ulf! 🙏
Guilty of point one. 3:05 and then 3:04 ☠️
Ripper video!!
I've never looked at improving my times at different distances. I only ever cared about the full marathon.
Subscribed ❤️
Brilliant video - felt like you were talking directly to me! I’m currently on:
17:30 5k, 37:12 10k, HM 1:26, M 3:14.
I’ve got my 5k and 10k times down, need to get the HM down to sub 1:24 before booking another M. Shin splints are really holding me back! Thanks for the great interval recommendations.
It sounds like you're in for an exciting year, Richard. Very smart to get your 5k/10k down.
Here's an old video I made for shin splints-just strengthen the lower leg on both side, sounds complicated, but it's actually very quick and easy.
2-Minute Daily Exercise to Prevent Shin Splints Forever
th-cam.com/video/X9f1Nd0vuP0/w-d-xo.htmlsi=DGPZt5axmyD7KmxF
Thanks so much Lee. I’ve started with calf raises and toe lifts (if that’s the right term) but I’ll add that one on the bed in alongside those. It feels like mild pain at the moment (used to be worse)- do you suggest needing to stop running or carry on and add the exercises? Cheers my man!
Good stuff ! Did 3h8m in Portland in Marathon in October 2024. Aiming for sub 3h in Vancouver, May 2025. Getting close ! 10k PB is 39min and I do 1km x 8 times at around 3:30-3:40 pace, every Sunday.
I'm saving this one and will continue coming back to it occasionally until I accomplish it
It's yours, Raj! 🚀
@@leegrantham Appreciate it, Lee!
Great stuff as always, Lee!
Serious question: how are you this energetic every day? It's astonishing, really.
I want to reply with something silly, like "the cocaine helps", but I don't really have an answer, Seamus. 🙏
Great video. Exactly the right message for where I’m at right now. Especially the ‘moving target’ advice.
Glad it was helpful!
Golden information. Much love and peace. Thanks!
Class as always 👍
Thank you, Andy! 🙏
This all sounds really logic. You have a new subscriber.
*logical
Hands down best content!
Absolutely 100%! I have learned more from this guy than any other podcaster or TH-camr that I’ve listened to. But I’m still a slow marathoner 😢
Thank you, Jacob. Great week!
Awesome video. Did a 20 x 400m session on Wednesday. Brutal.
Nice work! As tough as it gets, Andy!
These are monster workouts. Definitely need to build up to them! Good inside of a 2 workout training week with the long run being the other workout.
This is so helpful and I’ll incorporate this into a long slow build to Berlin 2025!
Thank you!
thank you algorithim for sending me here, quality sessions!
Glad you like them!
Great advice brilliant new sub here , I’m chasing a sub 2,45 in April 😮and doubts have started arise in me already (not good) I did do a hard 5k yesterday in 17,41 very early in the morning (6,30 am) and it was hard 🤢but again the day before 9miles at 635 pace so maybe worrying over nothing again great advice cheers
It's so common in runners, today's video addresses some of these topics.
Best channel advice on TH-cam
Thank you, Sir! 🙏
thanks I was searching for this!!!
No problem, Sir!
Great content Lee!.....and great workouts! This stagnation describes me to a tee! Progressing but very minimally....no dramatic progress like a 10 minute PB in the marathon....Kind of stuck between 3:05 to 3:08. I'll be looking to incorporate these workouts into my training! Thanks!
You're welcome, Allen. It's liberating once you break through. 🚀
Yeah I'm the same. 3:12, 3:08 and 3:05 were my last 3 marathons. 87min HM.
@@alanshrimpton6787 Looks like you are I are about the same....I have 88min in the HM. All the best with your training moving forward!
Every video hits 🔥
What do you think about using carbon plated shoes in training? I usually prefer to use normal shoes as I find I have to “work harder”, but wondering what your approach is
Great question, I answered in full here.
Supershoe Secrets: Maximize Running Performance with the Right Timing
th-cam.com/video/Og8DH661eOQ/w-d-xo.html
@@leegrantham Thank you man, I will check i out. BTW Thank you for all the videos, I ran my first official full marathon today (I had run a solo 2:58 in training) and went 2:49. The biggest thing that helped me, apart from your trianing advice, was when you talk about mindset and holding ourselves back. Thanks man, truly great channel
Thanks Lee. Goal for 2025: run a 3:36 km!
Cheers Lee, really like your content. Aiming for a second marathon next year. If you add marathon pace sections to the long run - would you switch marathon pace runs in the week to easy runs?
Just tried the 6 x 1k @ 3:36/k, nearly died! Managed to complete the first 1k, but for the rest had to switch .5k instead! Savage workout! 🥵
If you see the light, run the opposite way! But, seriously, the self-awareness it takes to bring that session back will serve you well.
Thank you again Lee, great content! I was training for a sub 20 5k this Sunday but your training methods have brought me such an improvement I’m going for a sub 40 10k instead - and with confidence.
I have three ultras in May and June. Should I be increasing my interval reps or focus on speed? I currently have a plan of:
30x 400m
24-30x 500m
15-20x 800m
12-15x 1k
10x 5min
5x 10min
Another great video man. Started running in June of this year and just ran 17:20 in 5k a month ago. Progressing to 10k next, currently running 70 miles a week. Your videos have been super helpful!! Been using loads of your suggestions for my interval days keep it up
Nice work, and great to hear! 🙏
This was great!
Thank you! 🙏
Morning Lee,
Great videos thanks for all the help so far! Sorry if this is obvious and I have missed it but when do you move from session 1 to 2 then 3 and so on. Do you do session 1 in week 1 then session 2 in week 2 or continue with session 1 until it becomes comfortable then move onto session 2?
do you have a sample training plan? Great content, and definiteily a confidence booster.
Great vid thanks and great advice ohere and on this channel . Id like to see you talk about how you get to be able to run 3:36 for a km, with specific gym work or even ideal weight. Very few trainers on YT talk about these 2 points. I can run 800s at 3:40-45 pace on track, probably would be able to do your 3x10mim at 4/km, but i cant do 1kms at 3:36, fastest is about 3:50. Theres many training plans, vids, methods for the "running" part but very little for the specific strength/gym work to actually make us mechanically more powerful/faster. So if you have that advice we'd love to hear it 😀
Adding in short all out (with good form) hill sprints into my training for a specific time helped my strength so much! I started with 6 x 10sec and built them up to like 10 x 12sec maybe more. I feel like a combination of this and dropping from 88kg to 78kg paired up with some other solid speed and base endurance training has helped me go from 18:18 - 17:52 5k and 38:54 - 37:36 10k. Keep up the hard work 💪
Great video! Would you then recommend 8x5k repeats for a marathon in the same way you’re preparing for the half marathon. Or would you then do 4 10k repeats and so on to get speed and volume?
Great content. If I’m hitting the 3min/ km on the sprint sessions. But struggling to get below 1:35 half. What am I missing.
Just found your content, will dive in!
Great content. If I’m hitting the 3min/ km on the sprint sessions. But struggling to get below 1:35 half. What am I missing (I do weigh 96kg)
Just found your content, will dive in!
phenominal vid!! see you at sub3!!
That 3x10 mins is going into this weeks session!
It's such a good session.
Going to do a km x 60sec rest tomorrow 7/8 working sets
Great session, Matt!
@ I did it this morning, and it was a great session. Apart from the cold morning weather, nothing is good at 4:30 am.
Amazing advice man. My goal is to run the Amsterdam marathon, my hometown, in less than 3 hours. Currently I run the half in 1:27hr. Marathon time was 3:25 or so. Maybe you can make a video about this, or perhaps you already have, but after finishing Leadville this year I will run a few 100 milers, hopefully UTMB if I get in or Val d'Aran in Spain. Have you ever trained for both ultra distances while trying to increase your marathon times o would you say it's hard to create a training plan for both? Do you offer coaching? Cheers.
Are you throwing in marathon pace effort on your long runs?
Do you recommend the 60sec recovery between reps to be a full rest or jogging active recovery?
I'd take a full rest with stand/walk.
A quick question, Lee!
Should I include some tempo runs in my weekly training plan for marathon, in addition to Wednesdays intervals(short and long) and Sundays long Runs?
My Sundays Runs are not purely easy runs I am trying to include my marathon pace as much as possible in my long runs?
(The rest of week I am running purely easy and/or recovery )
Really appreciate your answer 🥰
What do you mean by "let the pace come to you"? How does that feel?
Great question, Edwin! I'll answer this in full on video, as it's an expression I often use but want it to make sense, especially to those with English as a second language.
We're obsessed with pace because you're get result in time, whereas if you go by effort, the pace will come. Often, when new runners/those new to faster running, do interval sessions, they have no idea of how fast a rep/session should feel, and therefore aim for a pace - there's nothing wrong with that, but initially, when you're running fast for the first times, it's important to apprciate you're using your body in a new way, like any new skill (especially physical movement) it needs implementing gradually.
Great video Lee, very helpful. Took inventory and saw that I had endurance but needed speed. Training to go sub 2:45 next October after going 3:36 this past May, so I am going to implement these new workouts.
Question-how much volume is needed? I am currently 40-50 miles/week which seems to be the most my body can handle at the moment. Looking to build up to 50-60 for the final four month block. Do you think that will be enough volume, granted I can complete the speed workouts? Thanks
Can you run a 2.45 marathon off 40-50 miles per week, absolutely yes. It's enough.
Cheers, thanks for the response
Lmao... Heres me still trying to crack sub 40 10K (currently 43:03, was at 42:21 when peaked) 😂 4min/km is brutal for me considering I'm 93kg.
Hey Lee, appreciate your vids. You say in this video that you do your interval training on Wednesdays and your long runs for base building on Saturdays/Weekends. Does that mean you run only 2 days per week? I’m training for Tokyo 2025 with a 3-day per week running program (Intervals Monday, Tempo Wednesdays and Long Runs on Saturday). I’m 41 and feeling like it’s a lot of volume 😵
So how do you split these sessions, these are 5 examples of speed workouts that are to be done only once per week, for lets say a 13 week training cycle, do you stick to only one or 2 of these sessions and do them 6 times? Or do you do all 5 only like two to 3 times across the 13 weeks
Y need speed in your leg's and definitely need rest are a very slow 5 mile run and definitely need a good base
What is the absolute starting point to set the marathon goal? I have been running trail ultras and I want to run a sub 3 marathon but I really have no idea what my potential is. Do I do a time trial? 1 mile, 5k, 10k, 1/2 marathon?
Just listening to see what I did wrong 40 years ago.
So training by pace. What about heart rate? If I've done a lab test and know my anaerobic threshold is at 176bpm. Can't I do those reps as in "10mins at anaerobic threshold (176)"
- My 176bpm is around 4:00 - 4:10 min/km pace. So my "threshold/hard" sessions would target close to 176 area. In time, my 176 bpm pace will come down and I'm able to do 3:50 at that heart rate, or run at 4:00 - 4:10 for longer due to lower HR and less lactate accumulation.
- For my speed sessions/sprints/vo2max workouts my heart rate would go over the 176, be shorter reps and done only couple times a month.
-And most of my runs would be easy running at 155bpm and slighty below (155bpm is my lab tested aerobic threshold, where my lactate starts to slowly build)
And this would follow roughly the 20% hard 80% easy philosophy.
I could then play around the 176 anaerobic threshold via different sessions, with hills, fartleks etc. But I would not train by pace and feel, I would train by heart rate and take a lab test every year to see the progression and check the HR zones.
I made this just last week. The same can be applied to your question, but of course less volume/frequency due to the intensity:
Run Faster for a Lower Heart Rate: The Proven Method
th-cam.com/video/VIATu2zeot4/w-d-xo.html
Video quality is improving! It’s matching the tidbits you are sharing!
Good to hear!
So do I get from this that you're only doing two quality sessions per week? The interval (session 1-5 I assume rotate?) And the long run in the weekend?
I ran a 3:29 at the London marathon this year at 65kg. Have since bulked for the gym up to 80kg. I've got the Madrid marathon in 16 weeks, do you think sub 3:15 is possible?
It all depends what your running training looks like over the last 8 months.
is this training also lower the heartrate ? just asking😖
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Hi, just wanted to clarify, you mentioned running 12x1km@10 percent faster than 4min/km, but isnt that around 5k pace? 12x1km at 5k pace is a little too much, isnt it? Just something I am curious about, great video!
No its a bit slower than 5k pace, therefore its a perfect fit to train tempo toughness
Love your Content lee!
But i have a problem which i dont understand: I did the 20x400m workout with 82sec for the 400m (so in 3min 25 sec per Km) After a 15min Marathon Erfort. But its really hart for me to run a 5k in 20 min (my PB) and i cant understand why. For me even a 18 min 5k should be possible after the potenzial in the 400m reps.
I Hope you can give me some advise.
And keep up the Good work!!
For context, my goal is a sub 3.30h Marathon on 6th of April
great workouts and good tips, but i would disagree on the religious focus on that 60 seconds rest. what is the science behind this? Most top athletes vary their restime depending on speed, distance, weekload, etc.
I just find 400m reps so boring. I can handle 8x but anymore drives me crazy. I rather do them on my long run to break it up but then you can't go by pace because there are hill etc stopping you from hitting that pace. Any suggestion?
I think you know by now what I'm going to say to that, Alan. It's such a powerful workout, you've got to learn to love them.
Run 5k in 20min and then can't running faster for some reason, recovery time for me now as calf pain but will try to push again later
Check the 5k videos I've made under the Playlist 5-10km.
21k in 1:50
42k in 4:30
I NEED SPEED
Great advice, but those paces are too hot for me 🥵
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this is not a typo? 20 400 laps in one session?
Yep. 8K total. Big 400 session.
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Redo in miles and I'll subscribe 😊
Step one: put off your shirt
Steps 1, 2, 3. 🤝
Would help if I knew what the fuck a kilometer was 🤣🤣
I grew up with miles, and they don't make sense. 😂
All you do is convert it into miles
It’s 1000 metres
Or 100,000 cm
Or 1000,000 mm
This is some of the worst advice I heard since I started running. This will lead to injury for 90% of the runners that will attempt it. Too much volume for too little recovery. I know 2:08 marathoners that will never attempt 3x5km at HM pace with 60s rest…
@@musg1897 Absolute nonsense.
@leegrantham if you really think that 15km of quality work at HM pace with 180s total rest is a good workout then there is no point arguing
@@musg1897please elaborate. I am no training geek and want to learn fundamentals. So why do you think 2-3 times running the aimed pace for 5km is that bad? You talked abour injuries but do you have some proof? Ofc this video also gives no scientific proof...
@@freedomfreedomhoi 2x5k at Half Marathon pace would be a solid workout in the tail end of a training block, a few weeks out from a race. 15k would be a bit too close to an all out effort with only 60s rest between reps, and the recovery and stress on your body needs to be factored in as an opportunity cost. 4x5k is just stupid, as you may as well just race the whole 21.1k at that point. If it was at marathon pace and part of a long run, then it would be more ideal.
@@musg1897 Agreed. He's delusional. Plug the suggested workout paces into the VDOT calculator and you'll see how overly ambitious most of these are.
If you can complete these workouts, then you are in far better shape than sub-3. 60s rest is too short on most of these sessions, not to mention your suggested paces are too quick. You're basically racing every workout and risking injury. Total nonsense, and dangerous advice to be giving to people.
3x10 mins with 60 second rest at 15 seconds faster than marathon pace is too much/too quick/dangerous advice? Give your head a shake.
@@leegrantham Session 4: 20x400 at sub-18 minute 5k pace. Even 12x400 would be indicative of a sub 2:55 marathon assuming proper training. If you could complete that, you would be able to run in the 36s for a 10k, or closer to a 2:50 marathon. Session 5: 2-4x5k with 60s rest. So up to 20k at Half Marathon pace, which is effectively the same as racing it all out. Even experienced runners would struggle to complete that. I just don't understand your infatuation with 60s rest recoveries, when other respected coaches would scale the rest based on the distance. It's illogical.
Explains nothing about 3 hour marathon. 😂😂
Then you didn't watch the video.
Do you use strava. Would love to add you! Your content is great.
Yes I do! Same name as the channel.