These running speed workouts will help get you into better shape – and help you maintain it – this fall and winter. With all the seasonal pumpkin and apple-flavored treats that are common this time of year, we may be in need of some extra workout help. We still want to enjoy ourselves and our families, and may not have as much time as we would like to at the gym. That’s why these running speed workouts are a great solution – they are quick, effective, and you can do them right outside your house. Doing speed workouts in the fall or winter is perfect because you get a view of the gorgeous trees and you don’t have to deal with the summer heat. They are as difficult as you want them to be, so just do your best! You can even build up to these by walking if you need to. I would like to note that I am not a fitness instructor – I am simply a 5-year varsity cross country and track runner here to share my workouts. In other words, check with your doctor before participating in any strenuous workout.
1. Long Hill Sprints
Running on long hills is one of the best running speed workouts you can do. That’s because it incorporates the endurance of a long run, the speed of sprints, and the strength of hill work. To perform this workout, all you have to do is locate a hill that is reasonable in length and not too steep, otherwise you may fatigue too soon. Once you have a good hill to run on, warm up for about 1 mile. Then, run for 4 to 5 minutes or about half a mile up the hill (this is why it’s important the hill isn’t too steep). Jog down the hill to recover, and repeat 1 to 4 times, depending on your fitness level. Cool down 1 mile.