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 100kmPassatore 100km Winner2x 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. 

  1. 4h ago

    You're training too hard. 8 out of 10 Breaks 45 for 10K

    Most runners chasing a sub-45 10K finish every interval session at ten out of ten. That is exactly why they stay stuck at 47, 49, 51 minutes. This is the eight-out-of-ten rule: nine kilometers of work, four sessions, and six months of progression without ever telling yourself to run faster. If you are between 52 and 46 minutes for 10K right now and you want to break 45, start here. And once 45 goes, sub-40 is closer than you think. Book a 15-minute call, and I will tell you honestly whether your training is attacking the right thing, and whether coaching with me is the right way to close the gap: https://coaching.allin.run/sub45 THE LADDER 6 x 500m — 8 x 500m — 10 — 12 — 14 — 16 — 18 x 500m Then hold the 9km and change the shape: 500m — 1km — 1.5km — 3km 60 seconds walk recovery throughout. Every session at 8 out of 10. CHAPTERS 00:00 You're training too hard, not too easy 00:17 The two-reps-in-the-tank test 00:51 Why sub-45 is a stepping stone to sub-40 01:20 Why 10 out of 10 interval sessions make you slower 02:59 The 9K ladder: start at 6 x 500m 03:35 Where the nine kilometers comes from 04:02 The four rungs: 18 x 500m to 3 x 3km 04:35 When do you move up a rung? 04:57 What an 8 out of 10 effort actually feels like 06:06 Why not to run these intervals on the track 06:37 The warm-up almost every runner skips 08:24 How fast to run your reps 10:00 Why 10K pace is your threshold pace 10:57 Why your heart rate doesn't rise as you get fitter 12:03 What a real threshold improvement looks like 13:13 "But a 10K feels like a 10 out of 10" 14:18 Live at 8 out of 10 — the race gives you the 10 WATCH NEXT The Weekly Schedule That Took a Runner From 43:38 to 38:42 https://www.youtube.com/watch?v=0JYjtzsLen8 Most Runners Get Zone 2 Wrong Without Realizing https://www.youtube.com/watch?v=oUnyfAN21fk ABOUT I'm Lee Grantham. I coach marathon runners to major breakthroughs. I went from not being able to run 500 metres to running 2:21 for the marathon and 6:42 for 100km, and represented my country at both. All In Performance Coaching — https://allin.run #Sub4510K #10KTraining #RunningCoach Music track: Back in Time by Aylex  Source: https://freetouse.com/music  Royalty Free Background Music

    You're training too hard. 8 out of 10 Breaks 45 for 10K

  2. 4d ago

    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

    Why 3 Minutes Can't Predict 3 Hours

  3. Jul 28

    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

    He Ran a 1:36 Half. Six Weeks Later: 2:57 Marathon

  4. Jul 23

    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

    He Took 21 Minutes Off His Half Marathon — No Taper

  5. Jul 20

    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

    Racing Twice a Year Is a Mistake

  6. Jul 17

    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

    25 Minutes to Sub-20: The 5K Plan Nobody Explains

  7. Jul 15

    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

    Stop Racing Your Training

  8. Jul 13

    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

    You Didn't Get Slower. You've Been Training Wrong.
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About

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 100kmPassatore 100km Winner2x 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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