The winter months present specific obstacles that can make running more difficult. At the same time, it’s important not to lose all the fitness gains you made during the rest of the year. With some planning and adjustment, you can maintain and even build your running performance during the winter.
Why Train Off-Season – Know Your Why
Before diving into a winter training plan, take some time to clearly define your motivations and goals. Understanding your “why” will help you stay focused when training gets tough. What do you hope to accomplish next season? How will winter preparation help you achieve it? Clarifying your purpose will provide the drive to stick to your plan. For starters, here is a quick list of common reasons to train in the winter:
- Maintain What You’ve Gained
- Improve Endurance and Aerobic Capacity
- Increase Mental Toughness
- Reduce Risk of Injury
- Build Strong Foundation for Spring
- Improve Running Economy
Winter Training Plan Schedule
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly Mileage |
|
| Week | Easy /lift 20 min | Easy | Easy /lift 20 min | Tempo/speed/hill 2mile WU & 2m CD | Off | Long run | Cross Training | |
| 1 | 4 / lift | 6 | 5 / lift | 20 min tempo | 4 | 60 min | XT 60 min | 26-30 |
| 2 | 4 / lift | 6 | 5 / lift | 8 x 60 sec hill w/ 2 recovery jog | 4 | 75 min | XT 60 min | 30-35 |
| 3 | 4 / lift | 7 | 5 / lift | 20 min tempo | 4 | 60 min | XT 60 min | 30-35 |
| 4 | 4 / lift | 7 | 5 / lift | 8 mile fartlek (1m hard/1m easy) | 5 | 75 min | XT 60 min | 35-40 |
| 5 | 5 / lift | 7 | 5 / lift | Progression run 6m + (2WU) | 5 | 90 min | XT 60 min | 40 |
| 6 | 5 / lift | 7 | 5 / lift | 8 mile out & back (1/2 half faster) | 5 | 60 min | XT 60 min | 35-40 |
| 7 | 5 / lift | 7 | 5 / lift | 30 min tempo | 6 | 75 min | XT 60 min | 40 |
| 8 | 5 / lift | 7 | 5 / lift | 6 x 250 hills | 6 | 90 min | XT 60 min | 40 |
| 9 | 5 / lift | 8 | 5 / lift | (indoors sprints) 10x30meters 3 min rest between | 6 | 90 min | XT 60 min | 40 |
| 10 | 5 / lift | 5 | 5 / lift | 30 min tempo | 6 | 60 min | XT 60 min | 35-40 |
| 11 | 5 / lift | 7 | 6 / lift | 4x 1000 hill | 6 | 75 min | XT 60 min | 40 |
| 12 | 5 / lift | 8 | 6 / lift | 5×800 | 7 | 90 min | XT 60 min | 40-45 |
| 13 | 5 / lift | 5 (fartlek (6,100m) in middle 3 ) | 5 / lift | 30 min tempo | 7 | 60 min | XT 60 min | 40-45 |
| 14 | 5 / lift | 7 | 8 / lift | 2 mile for time | 7 | 75 min | XT 60 min | 45 |
| 15 | 5 / lift | 7 | 8 / lift | 8-12 x 200 strides w/ 200 jog | 7 | 90 min | XT 60 min | 45 |
| 16 | Easy relaxed | |||||||
Tips on Training Off-Season
Adopt the Proper Training Mindset
Rather than just “building a base” of mileage, adopt a mindset of foundational training this winter. This means incorporating:
- Aerobic development through mileage and workouts
- Strength and mobility routines
- Drills and striders for better running efficiency
- Adequate recovery through proper sleep, nutrition, and rest days
With this complete approach, you lay the groundwork to handle more volume and intensity as the track season progresses.
Incorporate Strength and Mobility (SAM) Routines
Do dynamic movements and leg swings before each run. Follow every run with SAM – core exercises, hip strength, and mobility work. This builds the strength to handle more running volume and intensity.
Over time, progress from bodyweight exercises to adding light external resistance like bands or dumbbells. But start by mastering your own bodyweight first.
Build Your Aerobic Engine
The majority of energy for middle distance races comes from aerobic metabolism. To race faster, you must improve your aerobic fitness.
Good aerobic workouts include:
- Fartlek runs
- Steady tempo runs
- Progression runs
- Aerobic intervals (2-6 minutes long near 5K-10K pace with full recovery)
- Weekly long run
The goal is to finish these workouts feeling like you could have maintained the pace for 5-10 more minutes. You are training–not racing–all-out during these sessions.
Maintain Proper Recovery Habits
Support your training consistency and adaptation by:
- Getting at least 8 hours of sleep per night
- Eating nutrient-rich, whole foods
- Scheduling easy days after hard efforts
- Doing proper cooldowns, stretching, and foam rolling
- Learn the best ways to recover from leg day
Staying healthy and avoiding injuries is critical. Manage your recovery properly in order to absorb hard training.
Run Relaxed, Not Rushed
Don’t fixate on hitting certain paces, especially in poor weather. Use feel to gauge your effort levels. Become attuned to your breathing and perceived exertion.
Learning to run relaxed helps you adapt to weather changes and prevents overtraining when your body is fatigued. Trust your intuition.
Safety First
Watch the weather: Check the forecast and adapt your run if there are dangerously cold temperatures, icy patches or heavy snow accumulations. Know your limits in extreme weather.
Stay visible: Wear bright, reflective clothing and LED lights so drivers can see you in low light conditions.
FAQs for Training in the Winter
What are some good winter running surfaces?
Treadmills are an excellent choice. You can also opt for cleared trails, tracks, gym running tracks or running in fresh snow if done carefully. Avoid packed snow or icy surfaces.
How can I avoid frostbite?
Dress in layers and make sure no skin is exposed to frigid temperatures and wind. Cover your extremities completely and wear a face mask or scarf if needed.
What should I wear for winter runs?
Focus on moisture wicking layers to avoid sweat-soaked chill. Essential gear includes thermal tights and socks, windproof jacket, reflective vest, hat/headband, gloves and traction control shoes.
Can I still do speed workouts in winter?
One weekly speed session can maintain fitness if done safely. Warm up thoroughly and choose flat terrain free of ice and snow. Adjust the intensity and duration to suit conditions.
Is it safe to run outside when it’s very cold?
Very cold temps below -10°F including wind chill may require switching completely to treadmill runs. At minimum, shorten your outdoor run and cover all exposed skin. Check your extremities regularly for frostbite. Slow down and exert less effort to avoid dangerous breathing conditions.
