How to Break the

[@leegrantham]

📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching

[@jochippyy]

Yet more usable advice from the main man himself, cheers Lee

[@leegrantham]

@@jochippyy Top man, thank you! 🙏

[@tomr279]

I’m halfway through exactly that set of intervals, targeting a sub 20 5k. My next goals in order are 90 Half, 40 10k, 3x ultras next May/June then a 3hr marathon. Your videos have already taken me from a 4hr marathon (3:59:49!) to 3:24 and I was running 4:30s for most of that before a glorious failure on the last 10k! Your videos are incredibly helpful and I’m so grateful to you for the joy I’m now getting from my running.

[@leegrantham]

So good to hear, Tom! Great work on that big improvement. Keep pushing mate, plenty more progress to be had!

[@javonparham867]

Lee thanks as always brother for the incredible videos. This one was for me specifically who’s aiming for a sub 1:30 half in March. I saved all of the workouts from this video into my coros. Not able to hit the 19 miler as of yet but I’m aiming for it. My current PB in half is 1:39:17. I really want this sub 90. Tonight my interval session is 12x200M 5:40-5:59 pace 90 rest and Thursday 4x1mile at 6:30-6:40 pace 90 rest followed up by my 16 mile long run Sunday. Next week I will start 16x500M at quicker than half mara pace. Thank you again brother. 🤝🏾

[@rowanjobling712]

High quality advice here, absolutely love the quality and volume of advice you are sharing! I was at a 3:59 marathon and aiming for sub 3:30 next year and hopefully a sub 90 minute half as well. It all seems possible with some good training and advice from you. Keep it up!

[@leegrantham]

Thank you, Rowan. 🙏

[@anatoliilipatkin8678]

Hey Lee, Thanks a lot for the video. I'm now at 1:43 and will be attempting 1:40 next weekend. Love your content and have been waiting for template for sub 90 mins. This will be my goal for the next 6-9 months All the best, mate! Cheers 🎉❤

[@leegrantham]

Thank you, Sir, and best of luck with your goals. Please let me know how you get on. 🙏

[@livegreatalways]

Thank you, Coach. Very valuable tips!!

[@Syntropicfarming]

My current PB is 1:29, I’m gonna train for 1:19 next year. Now I can hold 15x600m at pace 3:25-3:13 with 60-90 seconds rest. Hope that I can achieve my goal soon. Thanks a lot for very useful information from you Lee!

[@leegrantham]

Nice work! You're on the way! 🚀

[@st4331]

My first ever HM was a 1:29. Sadly I hit a wall at about 11 miles and staggered to the end. I've always wondered what I could have achieved if I'd bothered to train properly and known about nutrition. 40 years on I could probably do a 1:45, but it would be great to crack 1:30 again, modern shoes are probably good for a few minutes!

[@leegrantham]

I think you'll be back under 90 minutes, Hugh! There's a fire there.

[@jacobmatthew5298]

Watched it twice and took notes!!

[@leegrantham]

Superb, you'll have a message for today,. Sir!

[@user-gv4ic7bu8u]

Great video, great content!

[@leegrantham]

Appreciate it! Thank you. 🙏

[@olivervarney2032]

Just ran up to Bhunbing Palace on the chiang mai doi suthep road, was epic. Such a good surface and a runable gradient, just under 16k, in just under 1:25 hours, avg pace ~5:20/k, grade adjusted 3:55 at a steady effort (started easy then progressed further up the climb). Definitely going to be doing that run again!!

[@leegrantham]

@@olivervarney2032 Oh man, what a route! It's so much fun running that. Is there a strava segment? Who's the KOM?

[@olivervarney2032]

@@leegrantham some random guy called lee grantham has got it lol. haha did you not realise it you had it? epic time 4:40/k which is about 30 secs per k faster then I did it yesterday! I can certainly get alot closer to that with a real race effort, some carbon shoes and running earlier in the day with support, but Id need more training time to make 30 seecs/k up.

[@olivervarney2032]

@@leegrantham shame you not out in chiang mai this winter, you could of dragged me up some of the climbs lol :)

[@leegrantham]

@@olivervarney2032 Just messing around! I think that's a pretty weak record, but the main KOM for Doi Suthep is pretty solid.

[@alirezahomayoon]

Really beneficial, Thanks for sharing

[@leegrantham]

Good man, Thank you!

[@suranperera4620]

First marathon was in 2022, scraped under 4 hours. Hoping to go again next year, lots of mistakes to correct! Great vid - thanks!

[@scotthannaman6538]

Thank you, Lee! Is there a video on how these interval and long run sessions apply to the marathon distance?

[@rajmathew6220]

Patience will be key for me lol

[@samue7679]

MY PB on half 1:29:34 My best marathon 3:18:33 (dream time under 3:00:00) 34old 3x marathon 3:41:33 first second 3:48:00 ) running in one year

[@leegrantham]

Great work, it’s all to play for!

[@honza1859]

Hi Lee, thanks for great advices. I have this general question: How hard should my hard sessions (intervals, tempo runs, long runs) be? If I have the correct plan, then I will simply stick to it but how do I know that the prscribed effort (load) is just engough for me? Let's say we meassure level of effort from 0 (no activity) to 10 (total exhaustion)? Should hard sessions be somewhere around 8-9? Let's be concrete - let the session conssists of several blocks od 4min intervals, after 4 intervals I feel quite exhausted but I know that I have power for 1 maybe 2 more reps - should I try it even if I know that I will be completely exhausted? The same question with tempo run - let's say I am quite tired after 20mins of tempo run but 5 or 10min more I am able to run to the total exhaustion - should I try? And the same for long run - after 1:30 hours of running I know i am able to do more 30min but no more, should I?.... Thanks for answer

[@leegrantham]

Great question, Honza. I answered it in full here: How Hard Should Your Interval Training Be? Effort Levels for Every Run! kzbin.info/www/bejne/nZ_ddZ6baZVmrdU

[@edwinpepito1498]

Me watching after a sub2 1:58 half Marathon 😂😂

[@leegrantham]

So much progress ahead, Edwin!

[@raphaelpi8]

My last half marathon PB is 1h35 last month. I did yesterday an interval session 16x500m and my average interval pace was 4:01. 4:00/km is my target race pace for the half marathon. What do you mean by “build your way up”? Do you advise to keep repeating the same intervals session week after week until you achieve your goal pace? Or are you mixing them up (1 week 16x500m, next week 8x1km, 4x2km, etc even if the pace is not the goal pace yet)?

[@TheBeatla19]

My brother thank you, can i do this middle 8k at race pace the week before my race?

[@leegrantham]

Much better if you do it 10-14 days out.

[@TheBeatla19]

@@leegrantham another question, do sprint workouts have benefits for the half marathon? Also, i have been following my garmin watch’s Daily suggested workouts. It only peaks at one rep of 20mins at threshold. Do you thinks that is too low of a volume?

[@Kimjong21]

When u say rest , is it full rest or slow jog , thanks

[@leegrantham]

Rest = stand or walk, no jogging.

[@Kimjong21]

@ thank you so much

[@toddlesss]

Going to try and implement these points in my next block for a half in April 25, in preparation for the marathon block starting in June 25. How often are we aiming to hit the long run sessions before race week and across how many weeks?

[@leegrantham]

Once per week. Specific build up 10-13 weeks.

[@willys5921]

How long would you give yourself as a training block?

[@_Don_P]

I did a 3 month training block going into the block with a little fitness

[@leegrantham]

13 weeks/3 months is a solid amount of time to train, but of course depends on your starting point and the goal.