All In Run Club Podcast - by Lee Grantham

Lee Grantham

All In Run Club: Run Faster, Run Smarter with Lee Grantham

Welcome to the All In Run Club, the podcast where professional ultra-marathon runner and coach Lee Grantham helps you take your running to the next level. Lee has represented England and Great Britain, won multiple ultra-marathon titles, and set course records in some of the world’s toughest races.

What You’ll Hear on This Podcast:

How to structure interval training and long runs for optimal race results.
The secrets of race preparation, strength training, and recovery.
Tips on fueling and nutrition for peak performance.
Mental strategies to master the psychology of running.
Practical advice to help you improve your running technique and training approach.

Lee’s ethos is simple: work ethic and discipline trump talent, and the potential for improvement is near endless if you commit. Whether you're chasing a personal best or dreaming of your first ultra, this podcast is packed with actionable insights to help you run faster and smarter.

Achievements:

British Champion 100km
Passatore 100km Winner
2x Subida al Pico Veleta 50km Champion (CR)
Doi Inthanon 50km Winner (CR)
Donana Trail 71km Winner (CR)

📞 Book a free Discovery Call to learn how I can help you achieve your running goals: https://allin.run/pages/coaching
📧 For business inquiries, email: lee@leegrantham.com

Join the All In Run Club and start your journey to becoming the best runner you can be.

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721 episodes
Updated Sunday

Episodes721

Newest first

Sunday · 9 min
Why 3 Minutes Can't Predict 3 Hours
Sub-3 marathon training is full of tests that promise to predict your finish time. The most famous of them never asks you to run for more than three minutes without stopping. Ten times 800 meters. Three minutes a rep, three minutes jogging, and you are told that is your marathon. This video shows why the arithmetic behind that cannot work – and gives you the two sessions I use instead, both at the same pace, both answering a question a three-minute rep cannot reach. If you want me to look at where you actually are, and what is realistically on the table this cycle, book a Performance Strategy Call: https://coaching.allin.run/800 **THE TWO SESSIONS** Both sit at 94% of goal marathon pace. That is a smaller margin than the 800 session asks for, and a far harder question. A sub-3 marathon is 4:16/km or 6:52 per mile – the marker asks you to hold 4:00/km, 6:26 per mile, for sixty minutes. **WHO THIS IS FOR** Runners chasing a sub-3 hour marathon or a sub-3:30, who want to know whether the goal is realistic before race day rather than at 35km. The same marker scales to any goal time – the table at 7:25 gives the pace and the distance for 2:45 through 4:00. **CHAPTERS** 0:00 Why 3 minutes cannot predict 3 hours 0:42 The three sub-3 tests you will be handed 1:49 Where the 800m marathon predictor came from 3:23 Why it gives every runner the same answer 4:38 What a three-minute rep cannot see 5:22 The two sessions I use instead 6:34 Your hour, whatever your goal time 7:04 Testing without wrecking your marathon block 8:07 What the marker does not promise **ON THE SOURCES** The 800m session originated in the mid-1980s as one runner's observation of his own training, written up in a Runner's World column around the turn of the century. Its creator has described the pattern as a coincidence he happened to notice. In thirty years, no study has tested it against a cohort's marathon results. The criticism is not new either – the recovery length was being questioned publicly in 2005. All In Performance Coaching – marathon coaching for runners chasing sub-3:00 and sub-3:30. Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 28 · 9 min
He Ran a 1:36 Half. Six Weeks Later: 2:57 Marathon
He ran a 1:36 half marathon. Six weeks later: a 2:57 marathon — double the distance, nearly forty seconds per mile faster. Every race calculator says that cannot happen. It predicted 3:22. Here is why it was wrong, and why it might be wrong about your autumn marathon too. Race predictors assume two things: that your half was a maximal, tapered effort, and that the runner on marathon day is the same runner who raced it. Neither was true. His half was a checkpoint — placed mid-block, run controlled on trained legs, back in normal training the next morning — and he was improving every week on a plan built around his limiting factors, not a generic template. In this video: why calculators misread runners on an upward trajectory, the checkpoint half that reveals real marathon readiness, five athletes who broke their predictions by 19 to 55 minutes, the signs your training is attacking the right targets, and why years of running experience did not predict any of it. Book a Performance Strategy Call — 15 minutes, bring your training, and I will tell you honestly whether it is attacking the right things, and whether coaching with me is the right way to get you on that trajectory: https://coaching.allin.run/checkpoint 00:00 A 1:36 half, then a 2:57 marathon 00:27 Why every marathon prediction was wrong 02:10 A plan built on your limiting factors 03:24 The checkpoint half: pacing on tired, trained legs 04:22 Five athletes, one pattern 06:00 Signs your marathon training is working 06:56 Years of running experience didn't matter 07:45 From a 1:41 half to sub-3? 08:53 Have you been training the right way? #marathontraining #sub3marathon #runningcoach
July 23 · 8 min
He Took 21 Minutes Off His Half Marathon — No Taper
He took 21 minutes off his half marathon in one training block — no taper, tired legs. If your marathon is this autumn, you are exactly where he is: 13 weeks out. This is the method. This runner had never raced. His half marathon best was 1:52, run alone in training. One block of structured, individualized marathon training later, he ran 1:31 — nearly 19% faster, almost a minute per kilometer — and this weekend he repeated that time on loaded, trained legs in the middle of a marathon build, without tapering once. In this video: why "run as fast as you can for as long as you can" training stalls, how a plan built around your limiting factors changes every session, the pacing skill that removes race-day anxiety, the fatigued-state half marathon that proves marathon readiness, and what the final 13 weeks of a marathon block are for. If you want your next 13 weeks structured properly, and to find out whether coaching with me is the right way to do it: https://coaching.allin.run/21mins Chapters 00:00 21 minutes faster on tired legs 00:22 Running as fast as you can — why it stalls 01:16 Training like a professional, around your life 01:38 Finding your limiting factors 02:26 The right session for you, not just a plan 03:41 Pacing guidance backed by data, not hope 04:37 The tired-legs half marathon: no taper, no freshening up 05:17 Simulating the second half of the marathon 05:40 The next 13 weeks: compounding the progression 06:33 Your autumn marathon: train it the right way 07:17 From 3:25 to 2:21 — it is remarkable what changes Watch next Same Heart Rate, 2 Min a Mile Faster: https://www.youtube.com/watch?v=jbXYlXJXHbo You Have 14 Weeks: https://www.youtube.com/watch?v=rV-05-pVcuo #marathontraining #sub3marathon #runningcoach Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 20 · 8 min
Racing Twice a Year Is a Mistake
Book a free 15-minute Personal Strategy Call: https://coaching.allin.run/v24 CHAPTERS 0:00 You Race Twice a Year and Expect Both to Go Perfectly 0:12 England vs Argentina — Composure Is Rehearsed 1:12 Why Repetition Breeds Race-Day Composure 2:11 The Final-Third Character — Deliver Him Calm 3:05 Race Craft — the Skills You Cannot Train Alone 3:44 The Fix — B Races That Feed Your A Goal 4:07 Why Small Races Are Perfect Training Races 5:03 Option 1 — the Hard Progression Run 5:26 Option 2 — the 19-Mile Marathon-Effort Sandwich 6:30 The Half Marathon PB Trap, Four Weeks Out 7:03 Discipline, Reps, and the Final 8 Miles WATCH NEXT Long Run Pacing Explained: https://youtu.be/bV1fhCuE3Yo Fastest Way to Train for a Sub-3 Hour Marathon: https://youtu.be/PUePgZBjRV4 #marathontraining #marathon #running Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 17 · 10 min
25 Minutes to Sub-20: The 5K Plan Nobody Explains
If you can run 5K in 25 minutes, sub-20 is closer than you think — but only if you do it GRADUALLY. The plan itself is simple. What nobody explains is the bits around it: how often you run the session, what the rest actually is, and what to do when it falls apart. The full method, plus the five questions you keep asking in the comments, answered. Book a free 15-minute Performance Strategy Call — I'll tell you how close sub-3 is for you: https://coaching.allin.run/5k-sub20 Chapters: 0:00 The one word nobody explains 0:32 400 metres to a British 100km title 1:05 "He's probably just gifted" 1:20 The session: kilometre repeats 1:47 The ladder — 5, 6, 7, then drop the pace 2:12 The five questions 2:32 How often should you run it? 3:35 What to do in the 60 seconds 4:32 What the rest of the week looks like 5:58 When the session falls apart 7:23 Three options when it's going wrong 8:14 How long on each rung? 8:52 What you're actually training 9:45 Gradually — one rung at a time Related: From 3:21 to Sub 3… in Zone 2: https://youtu.be/ym3_kojvqeg Your 5K Says Sub 3 — Your Marathon Says No: https://youtu.be/jT7nVRB4Gh0 #sub205k #5ktraining #runningcoach Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 15 · 10 min
Stop Racing Your Training
There's a clock at the finish line — so you've become obsessed with the pace on your watch. That obsession is the exact thing keeping you slow. If you're chasing sub-3 (or a sub-40 10K) and hammering goal pace in every session, you're probably racing your own training. This is why the approach that got you here won't get you further — and what actually moves you now. Most runners chase a pace. They pick a goal number and go after it in every session, regardless of the day, the weather, or how they feel. It works for a while — it's how you get from four hours to three-oh-five. And then it stops, because the closer you get to your ceiling, the more it matters which limiter is actually yours, and a one-size plan can't know that. Here's the physiology that changes it: your heart rate is the cost, your pace is the output. Fitness doesn't teach you to hold a higher heart rate — it teaches the same heart rate to run faster. Chase a pace above your threshold, session after session, and you're not raising the ceiling — you're just visiting the place you can't stay, arriving at the sessions that matter with dead legs, and building the injury that actually keeps you stuck. The fix is to stop forcing the number. Train to effort, build the base, get strong, and let the pace come to you — so it turns up fresh at 26.2 instead of blowing up at 20. This applies just as much to the 10K as the marathon. Book a free 15-minute Performance Strategy Call — I'll tell you honestly whether you're chasing pace or building fitness: https://coaching.allin.run/racetowin CHAPTERS 00:00 The Clock and the Pace Obsession 00:38 Why Chasing Pace Works at First 02:08 The Honest Question — One Athlete's Story 02:56 Stuck in the Same Seven-Minute Window 04:12 Runners Treat Running Like a CV 04:34 Thirteen Years In — The Real Diagnosis 05:25 Heart Rate Is the Cost, Pace Is the Result 06:04 What Happens When You Chase New Pace 07:19 Stacking Work That Actually Compounds 08:12 The Red Thread of Every Breakthrough 08:46 Summer Is Your Perfect Training Window 09:16 If You're Stuck — Book a Coaching Match Call RELATED Same Heart Rate, 2 Min a Mile Faster https://youtu.be/jbXYlXJXHbo From 3:21 to Sub 3 in Zone 2 https://youtu.be/ym3_kojvqeg The Long Run That Tells You If Sub-3 Is Realistic https://youtu.be/cw4a6JjNovI #MarathonTraining #Sub3Marathon #TrainByEffort Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 13 · 11 min
You Didn't Get Slower. You've Been Training Wrong.
You didn't get slower with age. You've been training the wrong way — and that's fixable. If you're chasing sub-3 or sub-3:30 and your paces have stalled, you've probably decided it's your age. It almost never is. This breaks down what actually changes after 40, what doesn't, and why most plateaus are a training problem, not a ceiling. Most men over 40 blame their age for missing sub-3. In my experience coaching runners, it's almost never the age. One thing does fade — the very top of your engine, your VO2max. But the things a sub-3 marathon actually runs on — your lactate threshold, your efficiency, your ability to hold pace deep into a race — barely age at all. And even that engine decline is mostly detraining, not biology. There's a reason most runners plateau for years: they're not at the limit of their body, they're at the limit of their method. Fix the training, and the breakthrough that follows is real. This video covers what changes after 40, the numbers sub-3 actually demands, and the shift that decides whether you get there. Book a free 15-minute Performance Strategy Call — I'll tell you how close sub-3 is for you: https://coaching.allin.run/sub3-40 00:00 Why Sub-3 After 40 Isn't Behind You 01:10 What Age Actually Takes: VO2max Explained 01:58 Why Max Heart Rate Falls (and Zones Aren't 220 Minus Age) 02:34 Recovery Time After 40 02:44 The Real Reason Your VO2max Drops — Training, Not Age 03:26 You're in Your Prime: The Winnable Decade 04:04 Lactate Threshold: The Real Sub-3 Predictor 05:07 Running Economy and How Breakthroughs Happen 05:57 What It Actually Takes to Run a Sub-3 Marathon 06:35 Sub-3 Is a Time and Consistency Problem, Not Talent 07:07 The Bigger Picture: Age Is a Perspective Problem 07:44 Self-Handicapping: The Excuse Before the Start Line 09:12 You Can't Go Back — What Do You Want From the Next 60 Years 10:14 Train First Thing: Running Builds Character RELATED The Long Run That Tells You If Sub-3 Is Realistic https://youtu.be/cw4a6JjNovI Sub-3 Marathon: The 2 Numbers That Prove You're Ready https://youtu.be/kLKf2ZhuJWY Same Heart Rate, 2 Min a Mile Faster https://youtu.be/jbXYlXJXHbo #Sub3Marathon #MarathonAfter40 #MarathonTraining Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 9 · 8 min
Why the First Rep Always Feels the Hardest
If rep one always feels like your hardest rep, your warm-up failed before the session started. Most runners jog a couple of easy miles, stop, then wonder why they don't arrive until rep three. Book a free 15-minute Performance Strategy Call: https://coaching.allin.run/rep-one Chapters: 0:00 Why Your First Interval Rep Feels the Hardest 0:26 The Real Cost of a Bad Warm-Up 0:48 What Most Runners Get Wrong 1:52 The Injury That Changed My Warm-Up Forever 2:16 The Five Minute Walk (Body Check) 2:44 Light Jog and Listen to the Body 3:48 Dynamic Stretching for the Power Muscles 4:12 The Step Almost Everyone Skips 4:46 Prime With Two Accelerations 5:18 Straight Into Rep One (No Delays) 5:59 Why a Proper Warm-Up Compounds Over Months 7:07 Marathon Coaching Call Related videos: This Summer Will Break You — or Build You https://youtu.be/VZd5XIbfnms Your Interval Session Is Two Workouts in One https://youtu.be/DqsKHQxVb8A Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 7 · 12 min
This Summer Will Break You — or Build You
The Pace Trap: the reason your marathon paces fall apart the moment it gets hot — and it isn't the reason you think. If you're chasing sub-3 or sub-3:30 and your summer paces have slipped, you've probably decided you're losing fitness. You're not. Here's what the heat is actually doing to your watch, why the number is lying, and the one thing to anchor to instead. In this video: - Why heat slows your pace at the same effort — physics, not lost fitness - The problem with heat pace-adjustment charts, and what to anchor to instead - How to compare a summer session to a spring one without fooling yourself - What heat training quietly banks for a cool race day - Heat vs altitude: the most underrated free tool you have - What Western States 2026 showed about chasing the number 00:00 It's July and your pace just fell apart 00:32 Why heat breaks your pace (the physics) 01:29 The pace-chart trap 02:49 The race that taught me this 04:29 The fix: anchor to effort, not pace 07:03 How to compare summer and spring sessions 08:47 Banking heat adaptation 10:01 Proof at 100 miles: Western States 10:21 Trust the process Book a Performance Strategy Call — a free 15-minute call to map where you are and how to get to your goal: https://coaching.allin.run/book-psc All In Performance Coaching helps committed marathoners — mostly working professionals chasing sub-3 and sub-3:30 — train with the precision usually reserved for elites. Coaching to effort; building the full engine and the durability to hold form late. New videos most weeks. #marathontraining #runningtoeffort #heattraining Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
July 2 · 15 min
Your 5K Says Sub 3 — Your Marathon Says No
An 18:30 5K should mean a comfortable sub-3 marathon. Every race-time calculator is certain of it. So why do so many fast 5K runners keep missing sub-3 — while runners who can't break 19:30 run it every single time? This video shows you what your 5K actually measures, why the marathon rewards something completely different, and the one change to your Saturday that builds more marathon fitness than chasing a parkrun PB ever will. If you are a time-poor runner with a job, a family and a marathon goal, this is how to use the few hours you have — and why your slow 5K is almost certainly underselling you. Book a Performance Strategy Call and find out what is actually capping your marathon: https://coaching.allin.run/1830trap — CHAPTERS — 0:00 The 5K Calculator Lies About Your Sub-3 Marathon 0:30 The Maths That Looks Airtight 0:57 The Hidden Number From 50 Years Ago 2:06 Why It Works for Elites (Not You) 3:16 What 18 Minute 5K Means for Real Runners 4:16 It's Not Fitness — It's a Structure Problem 4:48 Two Runners, Same Time, Opposite Engines 6:31 How Slow Can Your 5K Be and Still Run Sub-3? 9:09 Why Building a Fast 5K Hurts Your Marathon 9:46 Stop Racing Parkrun (Use It This Way Instead) 11:50 The Double Parkrun Session 13:58 You Don't Need a Faster 5K to Run Sub-3 In this video: - Why 5K-to-marathon calculators over-predict for recreational runners - What the 5K measures (VO2max, speed) vs what the marathon rewards (threshold, durability, fuelling) - Why lactate threshold predicts marathon performance better than VO2max - How slow your all-out 5K can be and still sit on a sub-3 marathon - Why time-poor runners can't build 5K speed and marathon endurance at once - How to turn your Saturday parkrun into a 2x5K threshold session - The progression and the mid-block half-marathon that becomes your real scoreboard Related: - Your Interval Session Is Two Workouts in One: https://youtu.be/DqsKHQxVb8A - Most Runners Get Zone 2 Wrong Without Realizing: https://youtu.be/oUnyfAN21fk All In Performance Coaching — marathon coaching for the committed sub-3 to sub-3:30 runner. Run to effort. Build the engine. Hold form to the line. #Sub3Marathon #MarathonTraining #parkrun
June 30 · 9 min
Your Interval Session Is Two Workouts in One
Your VO2max session and your threshold session can be the exact same workout — 8×1K off short rest. What decides which one you actually get is how you run it. Most committed marathoners are training one when they think they're training the other — and it shows up in the back half on race day. Here's the dial, how to build it, and the one question that matters more than reps or pace: what's actually holding YOU back. Leandro asked a great question: he's about 12 weeks from his marathon, running 8×1km off 60 seconds, and wants to know whether to add reps (10×1km) or make them longer (5×2km). The honest answer is that neither is the decision that matters — because the same session can be an easy run, a threshold session, or a VO2max session depending on nothing more than how hard you run the reps. In this one I break down how to turn 8×1km into the session your marathon actually needs: how to progress it without running too fast (the #1 mistake I see in 2:30–3:30 marathoners), why your lactate threshold — your one-hour race pace — is the single best predictor of marathon success, how much VO2max a sub-3 marathon really takes (less than you'd think), and how to pace the race itself. The thread running through all of it: until you know your own limiter, every plan is guesswork. ⏱️ CHAPTERS 0:00 8×1km Intervals: More Reps or Longer? 0:54 Same Session, Two Workouts (VO2max or Threshold) 1:32 How to Progress the Session Without Running Too Fast 2:50 The #1 Predictor of Marathon Success: Lactate Threshold 3:16 Turn 8×1km Into a Threshold Session 3:53 What's the Purpose of This Session? 4:23 How Much VO2max You Really Need for Sub-3 4:58 Push Your Threshold Right (LT1 & LT2) 5:44 How to Pace a Sub-3 Marathon 6:33 It Depends on Your Limiter 7:26 Train Smart, Not Just Hard 🎯 WORK WITH ME Chasing a sub-3 or sub-3:30 marathon this autumn — New York, Chicago, Berlin or anywhere else — and want the best possible result from the training time you've got? Book a Performance Strategy Call: https://coaching.allin.run/8x1k 📺 WATCH NEXT Long Run Pacing Explained: Get It Right, Run Faster: https://youtu.be/KIpuHebfjY0 How to train for a sub-3 marathon: https://youtu.be/PUePgZBjRV4 #Marathon #MarathonTraining #Sub3Marathon Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
June 28 · 14 min
Stop Adding Hard Sessions — Repeat This Instead
You don't need to repeat harder sessions. You need to repeat the boring ones. If you're a serious marathoner who keeps adding the next big workout and still plateauing — this is why. Here's the simple week that built every result I've ever coached, repeated for months. 📞 Ready to have a real marathon breakthrough? Book a free 15-minute Performance Call to see if there’s a coaching fit: https://coaching.allin.run/repeat The runners who improve aren't the ones with the most impressive sessions. They're the ones who repeated a simple week — consistent aerobic volume, one threshold day, one long run — for six to twelve months. This video breaks down that week, why “more hard work” caps you, and how I went from 3:25 and a failed sub-3 to 2:21 by doing less, repeated. Chapters: 0:00 The Repeat Problem 0:51 The Simple Marathon Week That Actually Works 2:45 Why Adding Hard Sessions Caps Your Progress 8:09 How I Went From 3:25 to 2:21 10:19 How to Repeat It Without Burning Out 12:40 What Federer Teaches Runners About Training 13:03 Find the Simple Week and Repeat It ━━━━━━━━━━━━━━━━━━━━ 📺 Watch next: - Fastest Way to Train for a Sub-3 Hour Marathon: https://youtu.be/PUePgZBjRV4 - Sub-3 Marathon: The 2 Numbers That Prove You're Ready: https://youtu.be/kLKf2ZhuJWY - Why 90% of Runners Get Sub-3 Marathon Training Wrong: https://www.youtube.com/watch?v=jNrXRE3upF0 #marathontraining #marathonroutine #howtotrainforamarathon #aerobicbaserunning #consistenttraining #marathonbasetraining #sub3marathon #thresholdtraining #marathonplateau #runtoeffort Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
June 26 · 8 min
How to Train for a Sub-90 Minute Half Marathon
A sub-90 half marathon isn't won on your hard days or your easy days — it's won in the middle, at threshold, the work most runners skip. If you're running 1:32–1:50 for the half now and want to break 90 (and one day break 3 hours), you're probably training in two speeds. Here are the two sessions that fix it, why sub-90 shows up as a byproduct of sub-3 marathon training, and the 5K Check that tells you where you stand today. Most runners chasing a sub-90 half marathon train at two speeds: flat out on hard days, long and slow on easy days — and skip the threshold work in the middle that actually decides the race. That gap is exactly why they fade in the final 5K. Sub-90 (4:16/km · 6:52/mile) isn't a speed problem or an endurance problem. It's a threshold problem. 2:21 marathoner and UK 100km Champion Lee Grantham — the coach behind All In — breaks down the two sessions that build the middle (sub-threshold intervals and a progressive, race-specific long run), why the same engine that wins a sub-90 half is the one that carries you to a sub-3 marathon, and the 5K Check that tells you whether sub-90 is one block away or an engine away. Stop training in two speeds. Build the middle. 📞 Ready for Sub-3, then book a coaching-match call to see if we're a fit: https://coaching.allin.run/sub90-accident Chapters: 0:00 The sub-90 half marathon mistake 0:31 Where sub-90 (and sub-3) is really won 1:15 How sub-90 is a byproduct of marathon training 1:32 The two-speed trap: flat out or crawling 2:13 Sub-90 is a threshold problem 2:46 Session 1 — sub-threshold intervals 3:45 Session 2 — the progressive long run 4:35 Durability: holding form in the final 5K 5:35 The 5K Check — are you ready for sub-90? 6:26 Why your target should be "unreasonable" 7:26 The race card — how I pace your race ━━━━━━━━━━━━━━━━━━━━ 👍 Like, comment and subscribe for more sub-3 and half-marathon training. ━━━━━━━━━━━━━━━━━━━━ 📺 Watch next: - Fastest Way to Train for a Sub-3 Hour Marathon: https://youtu.be/PUePgZBjRV4 - Sub-3 Marathon: The 2 Numbers That Prove You're Ready: https://youtu.be/kLKf2ZhuJWY - Why 90% of Runners Get Sub-3 Marathon Training Wrong: https://www.youtube.com/watch?v=jNrXRE3upF0 #Sub90HalfMarathon #HalfMarathonTraining #ThresholdTraining #Sub3Marathon #RunningTips #MarathonTraining #HalfMarathonPacing #RunSmart Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
June 24 · 9 min
Sub-3 Marathon: The 2 Numbers That Prove You're Ready
Are you ready to run a sub-3 marathon? Before you commit to a sub-3 training block, there are two numbers that tell you you're ready — not nearly ready, ready. The first: a solo 10K time trial in 40 minutes. The second: holding 4:00/km (6:26 per mile) for a full hour — a 15K in 60 minutes, or a 10-mile race in about 64. I break down the exact sessions to build both, why I coach to effort instead of pace, and how one runner went from 3:21 to a 2:56 first sub-3 in Chicago. These are indicators, not goals — hit them on an upward curve and you're one or two training blocks from your Boston qualifier. 📞 Ready to chase your sub-3? Book a free 15-minute Performance Call to see if there's a coaching match: https://coaching.allin.run/sub3_2numbers Chapters: 0:00 The 2 numbers that prove you're ready 0:25 Are you in range? Your 10K start point 0:42 Why speed is a byproduct, not the goal 1:22 Number 1 — a 40-minute solo 10K 1:48 The sessions that build the pace 3:26 Fastest 10K… inside a marathon 4:19 Number 2 — hold 4:00/km for an hour 5:11 The 70-minute long run that bridges the gap 6:42 Why I coach to effort, not pace (Texas → Chicago) 8:15 Recap: the two numbers 8:53 Indicators, not goals — what to do next ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🚨 If this video helped you, share it with a runner chasing sub-3 :) 👍 Like, comment and subscribe for more sub-3 marathon training. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 📺 Watch next: - Why 90% of Runners Get Sub-3 Marathon Training Wrong: https://www.youtube.com/watch?v=jNrXRE3upF0 - The 4-Month Transformation: 3:35 to 2:53 Marathon: https://www.youtube.com/watch?v=ym-flI6uqxE - How I Went from a 25-Minute 5K to 16:40: https://www.youtube.com/watch?v=Bl79Y37ua5Y #Sub3Marathon #MarathonTraining #Sub3HourMarathon #RunningTips #MarathonCoach #RunSmart #Sub330Marathon #MarathonTips #MarathonRunner #MarathonCoaching #RunMarathon #BostonQualifier Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
June 21 · 8 min
Same Heart Rate, 2 Min a Mile Faster — How This Marathon Runner Did It
Same heart rate. Two minutes a mile faster. Twenty-two weeks apart. This is what a real marathon training breakthrough looks like when you stop chasing paces and start training the engine. If your watch keeps showing you the same paces no matter how hard your heart is working — this marathon training breakthrough is for you. 📞 Serious about a real breakthrough? Book a coaching match call with Lee: https://coaching.allin.run/same-hr-2min 🔔 Subscribe for weekly marathon training videos: https://www.youtube.com/@leegrantham?sub_confirmation=1 📲 Instagram: https://instagram.com/leegrantham ━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱ CHAPTERS 0:00 Same Heart Rate, Two Minutes a Mile Faster 0:48 Where He Actually Started 1:50 Train the Engine, Not the Paces 2:55 The Two Efforts That Decide a Marathon 3:25 Why Easy Days Are Too Fast for Most Runners 4:25 Race Day Where Most Marathon Blocks Fall Apart 5:30 How He Negative Split the Marathon 6:38 Coaching Match Call With Lee 7:00 Why Reasonable Goals Are the Wrong Target ━━━━━━━━━━━━━━━━━━━━━━━━━ 📺 WATCH NEXT ▶ Half Marathon Tune-Up for Sub-3 Marathon: Best Workout or Biggest Mistake? https://youtu.be/BsbtfWqlui0 ▶ Most Runners Get Zone 2 Wrong Without Realizing https://youtu.be/oUnyfAN21fk ━━━━━━━━━━━━━━━━━━━━━━━━━ ABOUT THIS MARATHON TRAINING BREAKTHROUGH How one coached runner took 56 minutes off his marathon PB in 22 weeks — same heart rate, two minutes a mile faster. He's not a genetic freak. He's a busy man with a demanding job, a young family and another baby on the way, who started on about four hours of training a week and finally had a plan that fit his life. Like most runners, he had the engine of an athlete and the pacing of a beginner: easy runs too fast, hard runs never hard enough, every day stuck in the same grey zone. The fix wasn't a secret workout. It was heart-rate training that respects what the body is actually doing, the two efforts that decide every marathon trained properly, and the discipline to repeat an unglamorous week until the paces came down on their own. 2:21 marathoner and UK 100km Champion Lee Grantham — the coach behind All In — breaks down exactly how it happened: why heart rate tells the truth when pace lies, why your easy days are probably too fast, how the two efforts that decide a marathon need to be trained, and how race-day pacing turns a marathon from survival into a negative split. Along the way the runner also hit a half marathon PB and a 10-mile PB — the marathon training plan was producing breakthroughs across distances. These are the marathon running tips and structural principles that produce every real marathon training breakthrough — same heart rate, two minutes a mile faster. If you want to know how to run a marathon at your true potential — chasing a sub-3 marathon, a Boston Qualifier (BQ) marathon, a sub-3:30 marathon goal, or breaking through a marathon plateau — heart rate training and the right marathon training plan matter more than mileage volume. Train the engine, not the watch. Make easy days truly easy. Make hard days specific. Repeat the unglamorous week after week. The numbers come down as a byproduct. Same heart rate. Two minutes a mile faster. Twenty-two weeks apart. ━━━━━━━━━━━━━━━━━━━━━━━━━ ABOUT LEE GRANTHAM — MARATHON RUNNING COACH Marathon coach, UK 100km Champion, 2:21 marathoner, with 18 marathon wins and course records at Pico Veleta 50km (×2), Doi Inthanon 50km and Doñana Trail 71km. Represented England and Great Britain at international level. Lee coaches a small group of serious amateur runners chasing real breakthroughs — sub-3 marathons, BQ qualifications, sub-40 10Ks and ultra-distance goals. New coaching spots open by application only. 🌐 All In Coaching: https://allin.run 📞 Coaching-match call: https://coaching.allin.run/same-hr-2min ━━━━━━━━━━━━━━━━━━━━━━━━━ #MarathonTraining #HeartRateTraining #MarathonBreakthrough #RunningTips #MarathonPacing
June 19 · 5 min
The Long Run That Tells You If Sub-3 Is Realistic
📞 Ready to break 3 hours? Book a free 15-minute Performance Call to see if there’s a coaching fit: https://coaching.allin.run/sub-30529 If you keep fading after 30K in the marathon, the problem usually is not just mileage. It is whether you can hold marathon effort when your legs are already tired. In this video, I break down the progressive long run that tells you exactly where you stand before race day. This session is simple in structure, but brutally honest in what it reveals: • first third very easy • middle third steady, building effort • final third at marathon effort on tired legs That final 10K is the real test. If you can step up and hold marathon effort there, you’re in a strong place. If you can’t, that doesn’t mean the block has failed — it means you’ve found the exact gap you need to fix before race day. 0:00 Why You Keep Fading After 30K 0:19 The Real Reason Marathon Pace Falls Apart 0:46 The One Session That Tells You the Truth 0:58 The 30K / 18-Mile Progressive Long Run 1:07 Why the Start Must Feel Easy 1:22 The 3-Part Structure of the Session 1:43 Why the Final 10K Is the Real Test 2:02 Marathon Effort on Tired Legs Explained 2:35 What This Run Is Really Building 2:51 The Brutally Simple Test 3:08 What It Means If You Can Hold Pace 3:36 What It Means If You Can’t 3:47 Why This Is Still Great Data 3:51 Why Runners Fade in the Final Third 4:10 Why This Is So Fixable 4:16 Why 30K Is Enough 4:45 Prepared, Not Guessing 📺 WATCH NEXT Why 90% of Runners Get Sub-3 Marathon Training Wrong: https://youtu.be/jNrXRE3upF0 The 4-Month Marathon Transformation: 3:35 to 2:53: https://youtu.be/ym-flI6uqxE How I Went From a 25 Minute 5K to 16:40: https://youtu.be/Bl79Y37ua5Y Lee Grantham explains how to use the 30K progressive long run as a marathon readiness test, why the final 10K matters most, how to judge marathon effort on tired legs, and how to build the durability that stops marathon fade late in the race. #MarathonTraining #Sub3Marathon #LongRun #MarathonPacing #RunningTips #ProgressiveLongRun #MarathonDurability #RunFaster
June 16 · 9 min
The 1:25 Half Marathon Trap That Kills Sub-3 Attempts
📞 Ready to break 3 hours? Book a free 15-minute Performance Call to see if there’s a coaching fit: https://coaching.allin.run/yt-may26 If you’re chasing a sub 3 marathon, your half marathon tune-up can either sharpen your marathon fitness or ruin it 4 to 6 weeks too early. In this video, I explain how to use a half marathon tune-up properly, the difference between marathon effort vs marathon pace, and why so many runners cash in their marathon fitness before race day. If you’re stuck around 3:10–3:15, targeting a Boston Qualifier, or trying to run your first sub 3 hour marathon, this video will help you avoid one of the biggest mistakes in marathon training. 🔔 Subscribe: https://www.youtube.com/@leegrantham?sub_confirmation=1 📲 Instagram: https://instagram.com/leegrantham ⏱ CHAPTERS 0:00 The Half Marathon Tune-Up Trap That Kills Sub 3 Marathon Attempts 0:52 Why Marathon Calculators Lie About Half Marathon Equivalents 1:41 The Question Almost No Sub 3 Marathon Runner Asks 1:59 What "Cashing In Your Marathon Fitness" Really Costs 3:43 Option 1 — The 30K Marathon Race-Day Rehearsal 4:27 Option 2 — Half Marathon at Marathon Effort 5:28 Marathon Effort vs Marathon Pace Explained 5:44 Why Plateaued Marathon Runners Stay Stuck at 3 Hour 10 6:09 The Heart Rate Truth About Sub 3 Marathon Pacing 7:23 The Discipline Test That Separates Sub 3 Marathon Runners 📺 WATCH NEXT Why 90% of Runners Get Sub 3 Marathon Training Wrong: https://youtu.be/jNrXRE3upF0 The 4-Month Marathon Transformation 3:35 to 2:53: https://youtu.be/ym-flI6uqxE How I Went From a 25 Minute 5K to 16:40: https://youtu.be/Bl79Y37ua5Y Lee Grantham breaks down how to use a half marathon tune-up properly in sub 3 marathon training. You’ll learn how to think about half marathon strategy, marathon effort, marathon pacing, heart rate control, and race-day discipline so your training actually transfers to the marathon. #Sub3Marathon #MarathonTraining #HalfMarathon #MarathonPacing #RunningTips #BostonQualifier #HalfMarathonTraining #MarathonEffort #RunFaster
June 13 · 7 min
7 Weeks, 5 Minute Improvement, Zero Hype | Here's Why
📞 Ready to PR your next race? Book a free 15-minute Performance Call to see if there’s a coaching match: https://allin.run/coaching Chapters 0:00 The “No Chance” Comment 0:24 Why Most Runners Never Reach Their Potential 1:31 The Real Starting Point 2:19 From 44:05 to 38:44 in 7 Weeks 2:59 The Big Mistake Most Runners Make 4:12 Why Negative People Stay Stuck 4:50 It Wasn’t Magic — It Was Precision 5:26 Why Sub-3 Is the Wrong Target 6:25 The Real Question You Should Ask 6:45 The Message After the Breakthrough 7:03 Don’t Let the Outcome Limit You 📺 Watch next: • Why 90% of Runners Get Sub-3 Marathon Training Wrong https://youtu.be/jNrXRE3upF0 • The 4-Month Transformation: 3:35 to 2:53 Marathon https://youtu.be/ym-flI6uqxE • How I Went from a 25 Minute 5K to 16:40 (And How You Can Too) https://youtu.be/Bl79Y37ua5Y Marathon training, sub 3 marathon, 10K improvement, running performance, and breaking through running plateaus are not driven by hype, motivation, or random hard work. They come from precision, structure, consistency, and training that actually fits the individual runner. In this case, a runner was told “no chance” at sub 3 marathon, and just seven weeks later improved from 44:05 to 38:44 for 10K. That level of improvement is not luck. It is what happens when marathon training, 10K training, and running structure finally align with the athlete. Most runners stay stuck because they follow generic training plans, listen to negative opinions, and chase round-number goals like sub 3 marathon that actually limit their ceiling. Real progress in running comes from asking better questions, building the right system, and applying the right effort at the right time. If you want to run faster, improve your 10K time, break through a plateau, and unlock your true marathon potential, you need clarity, precision, and consistency — not more guesswork or motivation. #RunningTips #MarathonTraining #10KTraining #Sub3Marathon #runfaster Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
June 11 · 8 min
2-Hour Marathon Broken: Here's What Actually Happened
The 2-hour marathon barrier has been broken in a real race — but what actually changed? In this video, I break down what really happened when two men went under 2 hours at the London Marathon, why this moment is so important, and what it reveals about marathon racing, fatigue, competition, and human limits. This was not just about fitness, shoes, or pacing technology. It was about what happens when elite athletes are pushed deeper by racing, competition, and the unique demands of the marathon. In this video, you’ll learn: * what made this sub-2 marathon breakthrough so different * what the Breaking2 and INEOS efforts were missing * why race day can unlock levels that training should not * how fatigue changes heart rate, effort, and performance * what this means for your own marathon potential * why the marathon is ultimately a test of character If you want to understand marathon performance at a deeper level — and what the 2-hour marathon means for everyday runners — this video will show you exactly that. 📞 Ready to PR your next race? Book a free 15-minute Performance Call to see if there's a coaching match: https://allin.run/coaching 0:00 London Marathon Changed Everything 0:22 Why This Matters for Your Own Marathon 1:03 The Historic London Marathon Result 1:30 Why Breaking 2 Was Different 2:02 Kipchoge, INEOS, and the Controlled Experiment 3:05 What Actually Happened in London 3:31 The Real Difference: Racing, Not Just Pacing 4:01 What This Means for You as a Marathon Runner 4:24 Why Marathon Effort Changes Late in the Race 5:04 The Race Day Effect Explained 5:45 Why You Can Push Harder on Race Day 6:06 How Competition Unlocks Another Gear 6:48 Why Racing Others Brings Out Your Best 7:32 Why This Mindset Is a Superpower 8:05 Success Is How Far You’ve Come ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🚨 If this video helped you think differently about racing, share it with a runner chasing their next breakthrough. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Don’t forget to like, comment, and subscribe for more running insights, marathon training strategy, and performance breakdowns. #Marathon #LondonMarathon #Sub2 #MarathonTraining #runningtips Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music
April 24 · 13 min
The Weekly Schedule That Took a Runner From 43:38 to 38:42
📞 Ready to PR your next race? Book a free 15-minute Performance Call to see if there's a coaching match: https://allin.run/coaching 0:00 The Exact Week That Built a Sub-40 10K 0:30 Why This Worked So Fast 1:09 Kevin’s Starting Point 1:57 What Your Current Week Actually Looks Like 2:46 Why Effort Alone Doesn’t Make You Faster 2:53 The Real Runner Example 5:39 Why He Was Stuck 7:28 The Training Week That Changed Everything 8:18 Monday: Recovery + Strength 9:38 Tuesday: Easy Run Done Properly 10:04 Wednesday: Controlled Intervals 10:42 Thursday: Full Rest 11:10 Friday + Saturday Structure 11:20 Sunday: Structured Long Run 12:04 The Result: 43:38 to 38:42 12:34 The Real Lesson for Breaking 40 ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🚨 If this video helped you, share it with a friend chasing a faster 10K or trying to break 40 minutes. ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Don’t forget to like, comment, and subscribe for more running tips, 10K training advice, and performance-based training strategies. 📺 Watch some of my top videos: • Why 90% of Runners Get Sub-3 Marathon Training Wrong https://youtu.be/jNrXRE3upF0 • The 4-Month Transformation: 3:35 to 2:53 Marathon https://youtu.be/ym-flI6uqxE • How I Went from a 25 Minute 5K to 16:40 (And How You Can Too) https://youtu.be/Bl79Y37ua5Y #10KTraining #Break40 #Sub40_10K #10KRunner #RunningTips #DistanceRunning #RunFaster #EnduranceTraining #10KRace #10KPlan Music track: Back in Time by Aylex Source: https://freetouse.com/music Royalty Free Background Music