Long runs 22miles some slow and easy, some with target goal pace in, fartlek runs, hilly runs, hill repeats, longer intervals with progressive shorter rests, 6-8 mile tempos, double runs, racing shorter races, parkruns, running home from parkruns. Time on feet. Strength work - particularly older runners, stretching and mobility, good recovery, sleep.
Another really helpful video and some real food for thought about approach. I have a sub 3 goal and it feels a long way away. Haven't ran a marathon yet but aiming for a 1 hour 52 half marathon in September. A lot of your advice seems to suggest focusing on speed across 5k and 10k. Planning on putting that into pace post this next race. I want to see how much my body is capable of and I've found your content so encouraging!
I just started my running journey in Feb and currently doing 1k repeats. Being a true beginner, I’ve done 2 weeks of 5x 1k with 3min rest. Now I’m doing them with 1:20sec rest and it’s definitely spiked up my V02max! with that 1:20sec rest 😊 Next month I’m going to bump up to 7x 1k because I feel that I can do it
@@leegrantham it’s definitely not easy and requires lots of push. But I know it’ll get easier in time. Because I never thought that I could manage 1k repeats. That’s .62 miles! During my early stages of running, 20sec sprints repeats were terrible. I always hated sprint intervals 🤣 but now they’re super easy.
Ran a 1:28:37 half marathon today during a training session, first time going sub 90 which I have been training for all summer. Fastest 5K time is 20:04 and 41:20 in the 10K, though I haven't given much love to these shorter distances. My goal is to run a sub 3 hour marathon at some point next year. Is it feasible to go straight for marathon training or should I focus on improving my 5K and 10K times before going for the big kahuna?
@@leegrantham I picked up running seriously at the beginning of this year when training for the Stockholm Marathon. In the past I have been doing the occasional 55-60 min 10K treadmill run 1-3 times per week. As of now no races signed up for. Looking at doing a race in the US sometime early next year, and the Stockholm Marathon in May of next year.
@@LH4116Here you go buddy, thanks for the inspiration! 5K Speed vs. Marathon Endurance: What Should You Focus On? ruclips.net/video/OuElFoQyBk8/видео.html
Interesting suggestions. I was thinking I will start to have an annual cycle. Work on 5K for 3-4 months when I go back to Thailand, using the endurance I've built up over the summer to manage a high number of reps, then progress to 10K, seeing how close I can get to mainataining 5K pace achieved, then half marathon for the end of my Thailand time. Then move to Ultra trail training whilst I'm back in the UK, which is usually 3.5 months each summer.
I think it's a really good strategy, Hugh. I'll post a video later which I think you'll find useful. I always used the November-February in Chiang Mai to develop endurance, with lots of time on the bike, and entering local marathons in SE Asia, and ultra races. Another, more effective way, would have been to build speed whilst being in the hotter, more humid conditions in Thailand.
@@leegrantham Thanks. Yes, the plan would be to build speed whilst in Thailand. Another factor is that we're planning a northern Thailand tour over Christmas/New Year. That might work for entering one of the Pai Boxing Day races; I think they do half marathon to Ultras.
Turning 50 this year. Running London marathon in april. My current PRs are M 3:14, HM 1:35, 10k 42:30. At present, I think I would be capable of M 3:10, HM 1:33, 10 K 42 at perfect conditions. I run 25-30 km on average each week, but aim to raise it to 40-60 km this year. Also plan to reduce weight by 5-7 kg to reach a more lean body (187 cm, 88kg). How much time is possible to cut in 4 months?
Currently able to do 5km at 21.15. and 20 x 60 sec at 3.45 tempo..Hmm...this video puts ideas in my head. Guess I have to start somewhere. Maybe try 12 x 90 sec 3.45 on Sunday. Thanks for the video.
Lee - do you have a few coaching referrals that share your running philosophies? After my October marathon, I'd benefit from a coach to keep making noticeable progress. There are plenty of coaches out there, but after implementing a lot of your approach to this training block, I'd like to build upon this structure without battling them on training approaches.
I have been training for a sub 3hr marathon and i dont have faith in my times. I have clocked various long runs at zone 2, and sitting around 50km a week. I did a race last weekend was a lot hillier than anticipated with a 38min 7.5km time. I felt okay and had a good kick. But im not sure im doing enough to as you describe race the 3hr i feel id struggle to survive. What would you say would be a good benchmark to say yes your 4 weeks away from being ready or no you need to get more in depth in training, as you are months out to being close
There's always room for improvement, and you can make small changes to a couple of areas, let's say diet and strength, which will then take you to another level you previously thought impossible. The equivalent times are in the video for 5k/10k/Half (18.20/38mins/1.25-1.27). I'd say once you get to running a half marathon at that pace, then you're a well executed 13 week training plan away from hitting sub-3.
Hi bro! I'm struggling with my heart rate right now when I'm on a 5k or 10k run. How can I improve my heart rate to be low? I'm 29 years old right now. I want to run atleast 45min on a 10k. Please help me. Thank you ❤
@@leegrantham when I'm in a 6:00 pace, my HR spikes around 156bpm quickly. Right now I don't know what kind of training should I do. Hope you will suggest a kind of training for me. Thank you bro!
age 40 and at 3:30 marathon fitness while already running 80-100km a week, hearing you say anyone is capable of sub 3hrs sounds a bit unrealistic. but then i also strongly believe that anyone is capable of running sub 60min 10k though a lot would disagree. now my hope is up that i'd be able to run sub 3hr someday
@@leegrantham M 5x1k@vo2max with 500m jog rest. 16km including warm up and cool down T 12k easy W 16k easy Th 3x3k@threshold with 500m jog rest. 17km including warm up and cool down F 12k easy Sat 30k. 5k warm up, 25x100m strides with 900m easy Sun Off please advice me what to change. i feel like it's taking too long to get a little improvement or maybe it will show when the weather gets less humid. i start my runs at 4am, 3am for long runs to avoid the heat but the trade off is it's more humid, around 85% on average.
Currently my Sunday long slow run is about 25k. I run slow in zone 2, which for me is about 5:45 to 6 min/km. My heart rate stays the same for 16 or 17k maybe, but then starts to go up despite staying at same pace. I have to go down to 6:45 or 7 min/km to stay at low HR. Is that something that should improve as I gain fitness over that distance? What should I do at the end of that run?
Are you hydrating throughout the run? Usually that’ll happen to me because I sweat so damn much and as the morning goes on I get more sun and higher temps and body just gets too warm. Unless it’s staying under 60*F there’s no way my HR isn’t going to climb throughout the run.
You seem to be experiencing heart rate drift or cardiac drift. If you go out and run 6 min pace for 25k, without proper hydration and nutrition, then the effort will increase, usually because of dehydration, elevating the heat rate. I think you have your answer, but if you focus on a good hydration plan before and during, and getting the right level of carbohydrate through sports drink/gels, you'll notice a big difference, and the result will compound because your training (especially long run), will improve. Good luck James, you're doing great.
@leegrantham Thanks, Lee. I appreciate you taking the time to answer and for your videos in general. I will definitely take that advice on board. Now for parkrun Saturday morning!
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Long runs 22miles some slow and easy, some with target goal pace in, fartlek runs, hilly runs, hill repeats, longer intervals with progressive shorter rests, 6-8 mile tempos, double runs, racing shorter races, parkruns, running home from parkruns. Time on feet. Strength work - particularly older runners, stretching and mobility, good recovery, sleep.
Really great specific training advice for the marathon. Using under and over 10 % of goal pace is golden! Thanks again for this video.
Thanks Daniel, those are really great sessions I've used over the years and can be applied to any target. 🙏
following Lee since months, still can’t believe how this level of coaching can be totally free 😍
You could at least sell us some t-shirts Lee 😂
Ah, thank you! I really appreciate your support! 🙌
Another really helpful video and some real food for thought about approach. I have a sub 3 goal and it feels a long way away. Haven't ran a marathon yet but aiming for a 1 hour 52 half marathon in September. A lot of your advice seems to suggest focusing on speed across 5k and 10k. Planning on putting that into pace post this next race. I want to see how much my body is capable of and I've found your content so encouraging!
Another great video! Thanks for the session suggestions.
Glad you like them, Nico!
Just a wealth of information that passed over in a very easy and passionate way. Cracking video
Really do appreciate that, Daniel. Thank you 🙏
@@leegrantham thank you for all the videos. Great to watch and take things from
I just started my running journey in Feb and currently doing 1k repeats. Being a true beginner, I’ve done 2 weeks of 5x 1k with 3min rest. Now I’m doing them with 1:20sec rest and it’s definitely spiked up my V02max! with that 1:20sec rest 😊
Next month I’m going to bump up to 7x 1k because I feel that I can do it
@@VangRVang Great work, really does make the difference. Did you find the shorter intervals were much easier? Are these k reps a push?
@@leegrantham it’s definitely not easy and requires lots of push. But I know it’ll get easier in time. Because I never thought that I could manage 1k repeats. That’s .62 miles!
During my early stages of running, 20sec sprints repeats were terrible. I always hated sprint intervals 🤣 but now they’re super easy.
or you can stay with 5x1km but do it a little faster and save the longer intervals for threshold runs
Cracking advice, thanks for this Lee!
You're welcome, Alan!
Thanks man ! For your advice 💪🏾
You're welcome, Sir!
I’m on board! Keep um coming!
Good man, Jacob!
Fantastic info man. Been trying 2 break 3 hours for 12 months. Some great session ideas man. Keep up d great content 😁💪👍
I hope they help, you'll make it happen! 👌
Beautiful workout video you got here Lee
Thanks, Zaki!
With pleasure @@leegrantham
Excellent content - thank you 😊
You're welcome, Sir!
I'm going for my first marathon (on a track) march 30th ,aim is 2:49 (I'm 55😉)
Top man, which track is that?
@@leegrantham John Wright Sports Centre East Kilbride Scotland
Great video! How many interval workouts per week should i do?
One is enough. 👍
I'm a 46 year old man, last year I ran 3:13. Do you think it's possible for me?
Ran a 1:28:37 half marathon today during a training session, first time going sub 90 which I have been training for all summer. Fastest 5K time is 20:04 and 41:20 in the 10K, though I haven't given much love to these shorter distances. My goal is to run a sub 3 hour marathon at some point next year. Is it feasible to go straight for marathon training or should I focus on improving my 5K and 10K times before going for the big kahuna?
How long have you been running? When, approx. would you run the marathon if you want went that route?
@@leegrantham I picked up running seriously at the beginning of this year when training for the Stockholm Marathon. In the past I have been doing the occasional 55-60 min 10K treadmill run 1-3 times per week.
As of now no races signed up for. Looking at doing a race in the US sometime early next year, and the Stockholm Marathon in May of next year.
@@LH4116Here you go buddy, thanks for the inspiration!
5K Speed vs. Marathon Endurance: What Should You Focus On?
ruclips.net/video/OuElFoQyBk8/видео.html
Interesting suggestions. I was thinking I will start to have an annual cycle. Work on 5K for 3-4 months when I go back to Thailand, using the endurance I've built up over the summer to manage a high number of reps, then progress to 10K, seeing how close I can get to mainataining 5K pace achieved, then half marathon for the end of my Thailand time. Then move to Ultra trail training whilst I'm back in the UK, which is usually 3.5 months each summer.
I think it's a really good strategy, Hugh. I'll post a video later which I think you'll find useful. I always used the November-February in Chiang Mai to develop endurance, with lots of time on the bike, and entering local marathons in SE Asia, and ultra races. Another, more effective way, would have been to build speed whilst being in the hotter, more humid conditions in Thailand.
@@leegrantham Thanks. Yes, the plan would be to build speed whilst in Thailand. Another factor is that we're planning a northern Thailand tour over Christmas/New Year. That might work for entering one of the Pai Boxing Day races; I think they do half marathon to Ultras.
Turning 50 this year. Running London marathon in april. My current PRs are M 3:14, HM 1:35, 10k 42:30. At present, I think I would be capable of M 3:10, HM 1:33, 10 K 42 at perfect conditions.
I run 25-30 km on average each week, but aim to raise it to 40-60 km this year. Also plan to reduce weight by 5-7 kg to reach a more lean body (187 cm, 88kg).
How much time is possible to cut in 4 months?
4 months is a long time, especially if you're doing all the right things and you're patient with progress.
@@leegrantham thx will try to get more volume of easy miles.
Currently able to do 5km at 21.15. and 20 x 60 sec at 3.45 tempo..Hmm...this video puts ideas in my head. Guess I have to start somewhere. Maybe try 12 x 90 sec 3.45 on Sunday. Thanks for the video.
Exactly! 👌🔥
Lee - do you have a few coaching referrals that share your running philosophies? After my October marathon, I'd benefit from a coach to keep making noticeable progress. There are plenty of coaches out there, but after implementing a lot of your approach to this training block, I'd like to build upon this structure without battling them on training approaches.
Good ma, Dan. My email is in the channel description. lee@leegrantham.com
I have been training for a sub 3hr marathon and i dont have faith in my times. I have clocked various long runs at zone 2, and sitting around 50km a week. I did a race last weekend was a lot hillier than anticipated with a 38min 7.5km time. I felt okay and had a good kick. But im not sure im doing enough to as you describe race the 3hr i feel id struggle to survive.
What would you say would be a good benchmark to say yes your 4 weeks away from being ready or no you need to get more in depth in training, as you are months out to being close
There's always room for improvement, and you can make small changes to a couple of areas, let's say diet and strength, which will then take you to another level you previously thought impossible.
The equivalent times are in the video for 5k/10k/Half (18.20/38mins/1.25-1.27). I'd say once you get to running a half marathon at that pace, then you're a well executed 13 week training plan away from hitting sub-3.
could you apply this to other okay endurance sports? My goal is to do a sub 5-hour half Ironman
Yes, absolutely. You'll have your strengths and weaknesses within each discipline too, so a lot more areas to gain time with focus.
Hi bro! I'm struggling with my heart rate right now when I'm on a 5k or 10k run. How can I improve my heart rate to be low? I'm 29 years old right now. I want to run atleast 45min on a 10k. Please help me. Thank you ❤
Hello mate, struggling with it being too high? What does it look like over an easy or hard run?
@@leegrantham when I'm in a 6:00 pace, my HR spikes around 156bpm quickly. Right now I don't know what kind of training should I do. Hope you will suggest a kind of training for me. Thank you bro!
age 40 and at 3:30 marathon fitness while already running 80-100km a week, hearing you say anyone is capable of sub 3hrs sounds a bit unrealistic. but then i also strongly believe that anyone is capable of running sub 60min 10k though a lot would disagree. now my hope is up that i'd be able to run sub 3hr someday
Yes, I think it's perspective. What does your current training week look like?
@@leegrantham
M 5x1k@vo2max with 500m jog rest. 16km including warm up and cool down
T 12k easy
W 16k easy
Th 3x3k@threshold with 500m jog rest. 17km including warm up and cool down
F 12k easy
Sat 30k. 5k warm up, 25x100m strides with 900m easy
Sun Off
please advice me what to change. i feel like it's taking too long to get a little improvement or maybe it will show when the weather gets less humid. i start my runs at 4am, 3am for long runs to avoid the heat but the trade off is it's more humid, around 85% on average.
Do you own this gym?
Unfortunately not, it's a great space!
Currently my Sunday long slow run is about 25k. I run slow in zone 2, which for me is about 5:45 to 6 min/km.
My heart rate stays the same for 16 or 17k maybe, but then starts to go up despite staying at same pace.
I have to go down to 6:45 or 7 min/km to stay at low HR. Is that something that should improve as I gain fitness over that distance? What should I do at the end of that run?
Are you hydrating throughout the run? Usually that’ll happen to me because I sweat so damn much and as the morning goes on I get more sun and higher temps and body just gets too warm. Unless it’s staying under 60*F there’s no way my HR isn’t going to climb throughout the run.
@@ryanmiskin8925 That's a good point, it could be that. I do lose a lot of water in the run.
You seem to be experiencing heart rate drift or cardiac drift.
If you go out and run 6 min pace for 25k, without proper hydration and nutrition, then the effort will increase, usually because of dehydration, elevating the heat rate.
I think you have your answer, but if you focus on a good hydration plan before and during, and getting the right level of carbohydrate through sports drink/gels, you'll notice a big difference, and the result will compound because your training (especially long run), will improve. Good luck James, you're doing great.
@leegrantham Thanks, Lee. I appreciate you taking the time to answer and for your videos in general. I will definitely take that advice on board.
Now for parkrun Saturday morning!