Running News Daily

Four Halloween workouts to add some thrills and chills to your training

Looking to add some Halloween fun to your weekly training? Here are four ways to get in the spirit and stay fit this season. These workouts combine effective, goal-focused training with a hint of Halloween, whether you’re pushing to escape a “monster” or tackling a haunted hill. Seems a little silly? Recruit some friends, and never underestimate how a little seasonal fun can make the miles fly by.

1.- “Trick-or-treat” fartlek run

Turn your run into a trick-or-treat adventure with this fun fartlek session. Pick five or six “treat” spots along your route, such as street corners or benches. Assign a different effort level to each landmark, like a short sprint (20-30 seconds), a tempo pace or an easy recovery jog. Imagine each landmark is a house handing out “treats” in the form of fitness gains, helping you build both speed and endurance. With each stop, you’re adding just a little more intensity to your run.

2.- Haunted hill repeats

Find a challenging hill, and imagine you’re running up toward an old haunted house, or perhaps away from one! Start at the base and run to the top at a controlled, steady pace. At the top, complete 10 lunges or squats to fire up your glutes and quads, followed by a controlled descent down the hill. Repeat four to six times, building strength and endurance as you go—think of it as conquering a new Halloween hill with every repeat.

3.- “Escape the shadows” sprint intervals

Picture yourself outrunning a shadowy figure in this interval workout that’s all about quick, explosive efforts. Set your timer (or your best guess) for 30 seconds, running each interval at 85-90 per cent effort to “get away,” followed by a one- to two-minute recovery run or walk to regroup. Repeat for 20-30 minutes, imagining you’re hitting safe zones with each break. This workout boosts speed and stamina while adding a bit of Halloween urgency to keep you pushing hard.

4.- “Ghost tag” partner run 

Grab a friend and take turns leading a Halloween-inspired partner run. The person in front is the “runner,” while the person in back is the “ghost,” staying close and challenging the runner to maintain a quick pace. Every two or three minutes, switch roles. Want to level up? Surprise each other with spontaneous “ghost drills” like 10 high-knees or squat jumps to keep each other on your toes. This workout keeps the pace unpredictable and adds some silly fun to a challenging endurance session.

While these workouts might seem a bit out of the ordinary, research indicates that incorporating fun and playful elements into your training can enhance motivation and performance. When you enjoy your workouts, it not only boosts your engagement but can also lead to improved results, making those race-day miles fly by.