Fast Workouts for Cold Weather

A few tweaks make fast running in winter bearable.

January 9, 2013
Raw Speed Feb 2013

In November 2008, teammates of Kodiak High School senior Trevor Dunbar shoveled the inside lane of their school track in Kodiak, Alaska, so Dunbar could scorch a 3,200-meter time trial under heavy snowfall. He ran 9:01, among the fastest times in the state. While winter is traditionally a time of slow base-building, Dunbar's frigid feat shows it is possible to do intense speedwork in cold and snowy conditions; in fact, doing so can give you an edge when the spring racing season arrives. But don't just repeat your warm-weather workouts--make the following adjustments to reap the most from wintertime efforts (no shoveling required).

Turn up Your Warmup  Stay in constant motion--leisurely stretching and walking between strides is fine in July, but not in January. Start with a jog that accelerates to tempo pace for the last two minutes, then continue with dynamic stretches and drills like high knees, butt kicks, and skipping. Conclude with four to six strides and jog the recovery.

Ease Into Speed  Even after a vigorous warmup, your muscles will be cooler than usual, which raises your injury risk. Start with a tempo run of 10 to 20 minutes, or several long intervals of 5:00 or more, and gradually transition to shorter, faster repeats. Save all-out efforts for last, when your body temp is highest.

Think Effort, Not Pace  When conditions force you to run on roads rather than the track, lose the watch. Knowing your pace can be demoralizing, thanks to slippery footing and/or your seven layers of clothing. So, for example, if your plan calls for 800-meter intervals at 5-K race pace, aim to run a 5-K race effort instead. And don't fret about the exact distance: If you're within 10 percent, you're fine.

Recover Actively  Alternating periods of all-out running with complete rest causes big swings in heat production. Keep the hot/freezing effect to a minimum with gradual shifts between easy jogging, moderate running, and hard running.

Head Uphill  Winter training demands flexibility. Postpone or move up workouts as Mother Nature dictates. And when deep snow makes sessions like long intervals impossible, run hills to mimic the intensity. Run up, jog down, and repeat. Focus on maintaining good form, springing forward with each stride.