Short interval workouts for hot summer days, these workouts will keep you speedy during the hot summer months

Spring is always a welcome respite for runners after trudging in the snowy, cold conditions for months, but when the summer months heat up, fitting in harder workouts can be a challenge. Add some humidity, and most of us want to find an air-conditioned room to lie down in, rather than lace up our running shoes.

Here are three shorter interval workouts to throw into your training schedule when the heat starts rising. If you need a longer warmup or cooldown, stay mindful of how you are feeling and be ready to adjust if needed.

30-minute fartlek run

Warmup: 10 minutes easy pace

Workout: 4 minutes hard, 2 minutes easy recovery

3 minutes hard, 1.5 minutes easy recovery

2 minutes hard, 1 minute easy

1 minute hard, 30 seconds easy

Cooldown: 5 minutes easy pace

Surge workout

Surges are similar to strides or accelerations, but rather than doing them at the end or beginning of a workout, they make up the meat of the training session.

Warmup: 15 minutes easy pace

Workout: 12 x 30 seconds surge at 3K effort, 60 seconds easy

Cooldown: 10 minutes easy pace

Lower-volume runners can do 8-10 surges; higher-volume runners can begin at 10 surges and progress up to 15-16, or similar adjustments can be made to accommodate really warm days.

Hot hills

Warmup: 10 minutes easy

Workout: Chose a hill you can run up at a comfortable pace in about two to four minutes. Run up, then jog or walk back down, 4–8 times

Cooldown: 10 minutes easy pace

Remember to hydrate well before, during and after your workout. Training in the heat can be tough, but challenging workouts build mental resilience along with physical strength.

posted Saturday July 2nd
by Keeley Milne