How to Run a Half Marathon in 1 Hour 19: 5 Key Training Sessions

[@raphaelpinel2614]

Thanks Lee! My current PB from October 2024 is 1h35. Last Saturday I did 1h40 for HM in training with 4x 2.5km at 4:20/km and 4:44/km on the whole distance. My goal is to run a marathon in 2h48 in May next year. I am now comfortable with running 6x1min intervals at 3:29, so I am working on my top speed as well. I love your strategy Lee! It gives me confidence to aim higher

[@leegrantham]

As long as you stay gradual and stick to the plan, you can expect big things next year, Raphael.

[@WoshiJH]

Hey Lee! Always thanks for the video! I did 87’37 in Singapore Marathon (HM) last Sunday. Am thrilled since I watch your videos for months during my Marathon training and preparing towards my next one in Japan next year. Learnt a lot and am always reviewing my trainings to uds it better.

[@rajmathew6220]

I'll see how far I can get and be patient with it. Also, you're a great communicator/speaker, Lee. Thanks for sharing all these gems of wisdom.

[@leegrantham]

Perfect, Raj. Patience is key, and thank you for your kind words. 🙏

[@BennyD-y3i]

Great video. I just ran a 1:23 on the weekend and motivated to get below 1:19 with a long term goal of sub 2:40 Mara. These will be very helpful 👊

[@leegrantham]

All well within your capability!

[@Aamir-z8n]

Bro is an actual SPEEDRUNNER

[@pandajay2007]

I really like your simple advice and tips, Lee. I'm currently a 1.18 HM runner, though I've definitely got more in the tank! All my goal HM this year were way too hot but hopeful i can get 1.16 next year, based on a recent sub-59 10 mile.

[@Syntropicfarming]

My current PB is 89 minutes, was set in August, which I could hold pace 4:15 for 10x1.2km interval at that time. Now I can hold pace 4:00-3:45 for the 10x1.2km. My goal is 79 minutes next year, and I’m really sure that I’m getting close to it

[@leegrantham]

That data suggests you're well on your way! 👍

[@frankMIALL]

Just joined a running club, just used the track and that's really helped!!

[@leegrantham]

Great to get involved in club racing too, Frank. Good move!

[@frankMIALL]

@leegrantham will do!!, trust me some rediculussly fast runners. Quick question, why does running on a track make you faster. Only done 2 times already getting a PB!!! Technically better etc road running seems easier

[@garybrampton3959]

Current PB is 99 mins, would love to get that down towards 90. I've been working on getting my speed back up at 5k.

[@leegrantham]

Should help massively, Gary!

[@RJ-79-d2k]

Very logic and useful information, thanks friend.

[@RJ-79-d2k]

By the way 1:25:46

[@RJ-79-d2k]

At 45 years of age but feeling like a kid… lol

[@leegrantham]

Great work, running is a sure fire way to stay young. 🚀

[@danielmaslen110]

Hi Lee. Thanks for all your great advice. I ran a 121 in Bristol last year and haven't been able to find that sort of form since. I would love to run a sub 3 marathon .

[@leegrantham]

It'll all come back this winter, Daniel. 🚀

[@NYY2009CHAMPS]

Hey im training for a sub 3. Race is on Dec 15 Malaga. I tried to run a sub 1:24 a week ago, but only was able to muster a 1:25:30 (in training). I did have a cold and my ankle wasnt 100÷ so i did slow down the last 6/7km. Im still confident for the race! Thanks for the content

[@leegrantham]

You should be confident. No cold, fresh legs, ankle 100%. You got this!

[@ulfeliasson5413]

Did my first real long run since June yesterday. Hip felt ok, knee felt Ok. Not 100% but good enough. 4 min slower pace and then 1 minute a little faster, doing that for 20km. 1:50h roughly. Guess I need to try some careful intervals again soon. For me, a goal of say 1:40h-1:45h for a half marathon this summer would be a success and a springboard for better things to come. Tricky to juggle, but I am very happy to at least be running again. Small wins are what matters right now. Really want that Sub 4h in Stockholm in 6 months though. :-)

[@leegrantham]

That's a superb perspective, Ulf, it is indeed the small wins. I'm wishing you well for that 4 hour mark. 🤝

[@ulfeliasson5413]

@@leegrantham Thank you. I will need it.

[@successfulstone]

So far all my long runs have been at easy pace. Like 20+km would be done in 2.5-3hrs. But off this, I managed to run a 1:41 Half earlier this year. Maybe I should try adding in some long run workouts

[@leegrantham]

Absolutely, do you add in a faster session too?

[@pauljknight75]

Haven't a PB yet. I only started running in July. I'm planning to run my first half in April. My initial goal was to run it in under 2h but I reckon I could already do that so I'm going to aim faster and try for 1h 45m.

[@leegrantham]

Great stuff, Paul! Perfect to have a moving target.

[@funthomas-nh8ci]

@pauljknight75 When you just start a running, maybe try shorter distance 5K 10k When you approve your skills it's time to do longest run🤗

[@davidmatthews6233]

Current PB is 1hr33, looking at sub 1hr30 next year, be looking at using your sessions in the build up, but without checking i think I've got the marathon before the half marathon next year

[@leegrantham]

How long have you been running, David?

[@davidmatthews6233]

@leegrantham been running I'd say 7 years now, this year tho has just been mindful miles & just enjoying it so only signed up for 1 official run which was a HM in 1hr 37mins, so looking next year to focus on speed & aiming for sub 20 5km, sub 40 10km, sub 1Hr30 HM & sub 3hr30 marathon, I think the marathon is April, so might focus on sub 5km between now & January, then focus on marathon Feb/March & April

[@cuberstu]

Last 3 were 99 then 98 then Pb of 96. I would love to think sub 90 is achievable, It's a race against time... I'm 55!

[@leegrantham]

That quick progress would suggest age isn't a problem for you. 👍

[@johanzarwel891]

Thanks for the content man. Do you always prefer to rest 60 sec standing still between intervals? Is there a benefit to “jog rest” for 60 sec instead?

[@leegrantham]

I prefer stand/walk. Easier to monitor, as it's more consistent.

[@tomoliver6630]

Hi Lee, I ran my first half this year with no training and ran 2:42 (background of playing football for 15 years and then had about 10 years doing nothing. I'm 31 years old) I've implemented some structured training based on your videos, currently 3 sessions a week speed, easy and long run and will add in some more recovery/easy runs as I build. What's a realistic target time to aim for at next year's half based on a year's training? How much can I realistically take off my time? Thanks in advance

[@PatrickWoerner]

Current pb is 1h58, and wanna improve to 1h49 in March next year. So yeah a lot of room for improvement, but otherwise 25s faster pace from 5:35 to 5:10 is easier to achieve than when youre faster i guess 😅

[@salaralehossein962]

Current PB is 1h21m10s. Next year I want to get that sub80 and also a sub2h50m marathon. Trouble is my bloody soleus strain keeps re-emerging when I up the training volume. The area around where I live is just too hilly.

[@leegrantham]

This routine is perfect for strengthening the Soleus, gastroc, and Achilles. 10-Minute Routine to Strengthen Your Lower Legs: Achilles, Soleus, and Gastrocnemius kzbin.info/www/bejne/n6fZmGytq71lkNk

[@salaralehossein962]

@@leegrantham Thanks mate, appreciate the response! I already do really heavy leg and calf strength sessions 2x a week. Much heavier than yours in the video. Both bent knee and straight leg using 27kg dumbbell and 20kg weighted vest - 3 x 20 reps for each. That plus some tib raises and weighted ankle lateral raises with 10kg. If anything I'm overdoing the strength sessions and never giving my soleus time to recover. I might take your advice and consider doing my second weekly leg strength session another day. Currently it is the day after my Wednesday workout session and the day after my Sunday long run/race pace session (being the only day I take off running). Those are pretty intense/taxing days so might not be the best idea to go hard with the weights the day after. There's just not enough days in the week :(

[@leegrantham]

@@salaralehossein962 "If anything I'm overdoing the strength sessions and never giving my soleus time to recover." It could also be that, and was true for me at one point, the other area to look at, as you mentioned is the timing of the leg session, and of course, do you really need two leg sessions per week? It depends on your goals in running/outside.

[@salaralehossein962]

@@leegrantham thanks again mate! I'm thinking I'll leave Monday as my heavy legs day. Then remove the second round of calf raises from Thursday and instead do them half on Friday and half on Saturday, or do them only every second week.

[@robinwittwer791]

My current PB is 1h 26min and I want to break 1h 20min on the 13. April 2025 at Zurich Half Marathon. Lets see what happens, I want to break 1h 20min so bad

[@leegrantham]

It's literally, "how much do want it" that counts most.