Amazing, exactly what my goal is for this year. You're really the best youtube coach out there because you don't complicate things and because you have videos on specific goals.
Interesting few days here. Did my fastest 5km in 9 years last Friday, then my fastest 15km in 9 years yesterday. And that's with a really bad leg. Thanks Lee. Making me believe again. My breathing feels different when I bike to work, much easier. So I had a feeling something positive was going on. I will break 20min for 5km this year. Then that 18:45 feels not so far away. Many, many thanks.
Great setup! And something lots of new runners do is to aim for a marathon before they run a half marathon. Something that they need to know is building the endurance for a marathon is about 3-5 years of running regularly. But the marathon distance is also about having the capacity to store and take in energy. It’s very individual how your body responds to the distance even if you’re a Sub36min runner on a 10k and a 1:20 on a half marathon and be doing 120km weeks and still burn out after 35km in a marathon. Especially if you don’t have the years of training endurance. I had to learn that the hard way 😂
I love this!❤ I wanna run my first road marathon in October (Frankfurt), not really trying to go sub3 in my first. But right now Im trying to better my 5k time(around 19:30), my hm in may (sub90 in a hilly one) and then we'll see. Because of your videos I'm aiming high and had good results last year. All the best also to your running journey!!! Greetings from Germany, Chris🙏🏻
@@leegrantham Thank you so much! You are really uplifting and inspirational. Please share your own race results and training, also your plans for the year. Rooting for you!!!😊
I have done the half marathon distance the last two years after getting back into running. This year i decided to focus on the 5 and 10 km distances before tackling the half marathon(and eventually marathon distances). Great timing for this video!
Great video Lee . I hit sub 40 10km mark in November , only a matter of training before sub 3 comes this year . Manc 27/4 and Valencia in December to achieve this milestone 🤞
Never ran a marathon but love to give everything out on 10k, currently training for 1st time seriously to break 40min mark With this video it gets me inspired to see how my 10k speed could translate into a marathon with the proper preparation and the journey you suggest it feels so attractive to give it a try and potentialy be surprised
Great pyramid build up...just looked back at my sessions and ignored some of the initial interval training for 5/10k...and hence didnt achieve goal of sub 90min half. Still have 6 months until GC marathon, gonna make this a first priority! Thanks for sessions and breakdown
Hey Lee, great video again. Thank you. I know this depends on HR but what long run pace range would you estimate throughout this training cycle, assuming I can currently complete the 5k sessions? Thanks Tom
12x 1k @4:00 was exactly my session yesterday. Half marathon booked for 9th Feb (stepping stone to ultras in May). I was thinking this put me on target for sub 1:30, a 1:25 seems a way off!
great insight i love your structure of Wednesday interval and Weekend long run as i find it easy for the body to absorb instead of 2 sessions during the week with a weekend long run. How would the long run for these weeks look like i know the other days it would be running easy and recovery ?
@@leegrantham - Nice one cheers Lee. If I did this kind of speedwork on a Tuesday, tempo/half marathon pace on a Thursday - would I drop hills/hill intervals for the training block? Other alternative is a hilly long run.
Hey Lee - curious to know what you think about this: I am training for sub-ultra trail races and need to increase foot speed for flatter sections. I was thinking of doing something like a 1500m training plan for 12 weeks and then getting back into my mountain-specific training in the spring. Good plan? Bad Plan? Should I just mix the two plans for 24 weeks? Thanks, love your videos
I don’t quite understand why all your sessions include so many breaks? Is it because it spares the body that much more? For example, I’m at a point now where I can run 12 km at a 4:00 pace, but according to your sessions, I still need to take breaks after every kilometer?
@@martinboye2440 This made me laugh, thanks Martin! If your target is sub90 half, your 12km training run suggests you could work towards running faster than 90 mins. So a good session for you might be 8x1km at 3.30-3.45 and build than upto 12 reps (for example). Does that make sense?
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Great stuff, Lee! Super inspired right now and I can't wait to run each of these workouts!
Great to hear, enjoy them, Seamus!
Amazing, exactly what my goal is for this year. You're really the best youtube coach out there because you don't complicate things and because you have videos on specific goals.
Great goal to have, and thanks for your kind words! 🙏
Wow, this content was a game changer in marathon training,
Thanks a lot for yet another great inspiring video, cheers.
My pleasure, Alireza! I'm glad you got a lot from it.
Interesting few days here. Did my fastest 5km in 9 years last Friday, then my fastest 15km in 9 years yesterday. And that's with a really bad leg. Thanks Lee. Making me believe again. My breathing feels different when I bike to work, much easier. So I had a feeling something positive was going on. I will break 20min for 5km this year. Then that 18:45 feels not so far away. Many, many thanks.
That's awesome, Ulf. You're doing great, come spring, you'll be back to new.
Great setup! And something lots of new runners do is to aim for a marathon before they run a half marathon. Something that they need to know is building the endurance for a marathon is about 3-5 years of running regularly. But the marathon distance is also about having the capacity to store and take in energy. It’s very individual how your body responds to the distance even if you’re a Sub36min runner on a 10k and a 1:20 on a half marathon and be doing 120km weeks and still burn out after 35km in a marathon. Especially if you don’t have the years of training endurance. I had to learn that the hard way 😂
100%, Anders!
I love this!❤
I wanna run my first road marathon in October (Frankfurt), not really trying to go sub3 in my first. But right now Im trying to better my 5k time(around 19:30), my hm in may (sub90 in a hilly one) and then we'll see.
Because of your videos I'm aiming high and had good results last year. All the best also to your running journey!!!
Greetings from Germany,
Chris🙏🏻
Glad you enjoyed it, Chris. You're in exactly that sweet spot that should lead to a sub 3 marathon and faster.
@@leegrantham
Thank you so much! You are really uplifting and inspirational. Please share your own race results and training, also your plans for the year. Rooting for you!!!😊
Let’s get Lee to 10k subscribers! He should be well above 10k!
I have done the half marathon distance the last two years after getting back into running. This year i decided to focus on the 5 and 10 km distances before tackling the half marathon(and eventually marathon distances). Great timing for this video!
Good stuff, Amos. A fun year ahead!
Great video Lee . I hit sub 40 10km mark in November , only a matter of training before sub 3 comes this year . Manc 27/4 and Valencia in December to achieve this milestone 🤞
Love your videos. Many thanks Lee. Now I just have to get on a do it. Cheers
100%. Thanks, Paul!
Never ran a marathon but love to give everything out on 10k, currently training for 1st time seriously to break 40min mark
With this video it gets me inspired to see how my 10k speed could translate into a marathon with the proper preparation and the journey you suggest it feels so attractive to give it a try and potentialy be surprised
Brilliant goal to have both for the 10km now and later 3 hours. Great adventures ahead!
Thanks for the data, I will put it on track
You're welcome!
Great pyramid build up...just looked back at my sessions and ignored some of the initial interval training for 5/10k...and hence didnt achieve goal of sub 90min half. Still have 6 months until GC marathon, gonna make this a first priority! Thanks for sessions and breakdown
@@mattheworr7059 You're welcome, Matthew. So much time to prepare to run even faster!
Hey Lee, great video again. Thank you. I know this depends on HR but what long run pace range would you estimate throughout this training cycle, assuming I can currently complete the 5k sessions? Thanks Tom
I would love to break a sub 3 marathon. Probably more of a 3 year plan considering I'm still hoping to go sub 90 for a half in a couple of weeks.
Good luck with your half, depending on a few factors, you're probably already at about 3.07-3.12 shape, not tricky to make that into sub 3 training.
12x 1k @4:00 was exactly my session yesterday. Half marathon booked for 9th Feb (stepping stone to ultras in May). I was thinking this put me on target for sub 1:30, a 1:25 seems a way off!
Great work, what was the difference in your pace between the fastest and slowest rep?
@@leegranthamfirst 11 were solid, all 3:56-4:00. 12th was 4:08.
great insight i love your structure of Wednesday interval and Weekend long run as i find it easy for the body to absorb instead of 2 sessions during the week with a weekend long run. How would the long run for these weeks look like i know the other days it would be running easy and recovery ?
Cheers Lee, guessing I can adapt this for other equivalent paces?
Yes!
@@leegrantham - Nice one cheers Lee. If I did this kind of speedwork on a Tuesday, tempo/half marathon pace on a Thursday - would I drop hills/hill intervals for the training block? Other alternative is a hilly long run.
Great content!! Starting my 18 month journey to sub 3 at 50yo (pb is 3:15 off avg 27km/week)
Q: Is the (60 sec) rest, complete rest?
@@Thespecificgeneralist Rest yes, standing or walking.
Listened 3x so far
@@benwinegarden2877 Good man, thanks a lot Ben. Glad you're getting something from it!
3.45/km = 6.02/mile, 3.50 = 6.10, 4 = 6.26.
What do you think to Hansons training philosophy ie weekly tempo peaking at 16 mile, Instead of long runs?
It's great, I'm big fan of a mix more specific volume and longer runs.
Hey Lee - curious to know what you think about this: I am training for sub-ultra trail races and need to increase foot speed for flatter sections. I was thinking of doing something like a 1500m training plan for 12 weeks and then getting back into my mountain-specific training in the spring. Good plan? Bad Plan? Should I just mix the two plans for 24 weeks? Thanks, love your videos
It's great to keep it fun and mix it up whilst working on your weaknesses. When I'm feeling similar, I do a lot of 5k work.
I don’t quite understand why all your sessions include so many breaks? Is it because it spares the body that much more? For example, I’m at a point now where I can run 12 km at a 4:00 pace, but according to your sessions, I still need to take breaks after every kilometer?
@@martinboye2440 This made me laugh, thanks Martin! If your target is sub90 half, your 12km training run suggests you could work towards running faster than 90 mins. So a good session for you might be 8x1km at 3.30-3.45 and build than upto 12 reps (for example). Does that make sense?
no unloading session? all progressively increasing then
You can do, and if you're racing each distance at each stage, that'll add atleast another 1-2 weeks, Nina.