Many runners opt to make the winter months their off-season from running hard, training and racing. (Some, like those of you in warmer climates, may actually do this during the hottest months of the year). Either way, there is usually a time period each year that is dedicated to running less and not training for any races. Today I am going to share some fun interval running workouts for the off-season.
3 Fun Interval Running Workouts For the Off-Season
This year has been different in that many runners haven’t been training at all this year. (By training, I mean following a specific training plan). These workouts can also be a fun way to change up your runs and do something different if you haven’t really been doing workouts this year. They are effort-based, so you can make them as hard or as easy and you want. Mainly, they are meant to change up your paces and add some challenge to your runs without completely wearing you down. They also help with the monotony of running at the same pace day after day- both mentally and physically. When I do these kinds of runs they go by so quickly!
I am going to share 3 examples of these running interval workouts. They can be adjusted in so many ways. You can run longer or shorter than my suggested distance, add on a longer warm-up or cool-down, or make the recovery intervals longer. You don’t need a GPS watch since they are time-based, so even the timer on your phone will do.
Short Interval Workout
These are going to be the shortest intervals, and therefore the fastest of these workouts. You will likely also do this as a shorter run, about 3-4 miles. Always start with a warm-up of about 10 minutes of easy running. (I also recommend doing some dynamic stretching before you start your run, especially if it’s cold out!)
Your harder intervals will be 2 minutes, with 1 minute of easy running in between. (As I said, this can easily be adjusted! Just make sure you give yourself enough recovery time.) If you are easing into harder workouts, or just doing this for fun, run your hard intervals around 10k (or slower!) pace. If you want a harder workout you can run them a little faster. Cool down with 10 minutes of easy running.
What it looks like: 10 minute warm up, 5 x 2 minutes hard/1 minute easy, 10 minute cool down (Total= 35 Minutes)
Medium Interval Workout
The medium interval running workout will including slightly longer intervals and your total run distance will probably be around 4-6 miles. These intervals will be slower than the short intervals but still challenging. You will want to be thinking about your 10 mile or half-marathon pace for these.
You can play around with the recovery time, and how much you need may depend on how hard you are running the intervals. If you are running your 10 mile pace you will want to have longer recoveries, but if you are running half-marathon pace or slower you may not need quite as much.
Again, you can adjust how many repetitions you do for this workout. Always start with a warm-up and end with a cool down.
What it looks like: 10 minute warm-up, 4 x 5 minute hard, 2 minutes easy, 10 minute cool down (Total=48 Minutes)
Long Interval Workout
I find these longer interval running workouts to be the most fun! They are a great way to break up a long run without doing anything too challenging. I’ve done these kind of workouts for long runs from 9-11 miles. You could also just do a few sets of these intervals towards the end of your run.
Of all the workouts I’m sharing in this post, this is the one you really don’t need to worry about pace at all for. Just think about changing your pace. Long runs can be so monotonous and I think it’s helpful to work on intentionally varying your pace from very easy (for the warm-up, cool-down, and recoveries) to slightly harder for the workout portions. If you need a pace to aim for, think about doing the harder parts of this workout around your marathon pace.
What it looks like: Option 1- 10 minute warm-up, 3 x 15 minutes hard, 5 minutes easy, 10 minute cool down (Total= 80 Minutes) Option 2- 15 minute warm-up, 2 x 20 minutes hard, 10 minutes easy, 15 minute cool down (Total= 90 Minutes)
Download a free PDF of these workouts here!
Here are a few other workouts you can try during the off-season:
- 45 Minute Fartlek Workout
- Base-Building Fartlek Run
- Time-Based Pyramid Workout
- Race Pace Effort Adjustable Workout
- Short Tempo Workout
- 3 x 3 Mile Progression Run
You may also like:
What are your favorite running workouts to do when you’re not training?
Are you taking an “off-season” this year or just continuing to do what you’ve been doing?
Do you follow a training plan all year or take time off to just run whatever you want?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Great tips to make running in off-season more interesting!
When races started disappearing, I dropped out of a structured training program. So basically I had the summer off.
In September, I started my 14-week 5k training and now in December I started my ultra training program. Even the ultra training has speed sessions on the track, which I do every Monday. I don’t look forward to them, but I do them! 😉
I bet it’s nice to be back to having a plan to follow, even if some of the sessions are tough!
This has definitely been an off year, LOL, but although I never trained hard, I also never just run easy all the time. That would be boring!
Great workouts, Lisa — thanks so much for sharing.
Sometimes during a long run I’ll run harder one mile, easier one mile. I’m always kind of amazed at how it’s easier to run faster easy (if you get what I mean) after a hard effort.
Happy Holidays!
Haha yes I know what you mean! My cool downs are always so much faster than my warm-ups after having run a harder effort for my workout.
My off-season began mid-August LOL, so I’ll be ready to do a little more intensity/distance in another month or so. I enjoy running that central part of the college campus…it’s a few city blocks in distance, but winds up being an entire mile if I run the perimeter. I sometimes run the 3-block segment as a “Speed” interval, then a 2-block segment as a recovery interval.
That’s great that you have such a good place to do your workouts! I sometimes run around a small street that is relatively flat since I don’t have easy access to a track.
This has been a crazy year. I run a lot of races so often my race is my training. My other runs are usually easy and just fit them in my life.
I get my long runs in but that’s all I do to train. However, my runs often consist of fast running and then sower and then fast again… informal intervals.
Thanks for the tips. After this no race year, I may have to actual train to get some speed back into my legs.
It will definitely be weird whenever we start racing again! Although it will also feel good to get back to normal.
These are all great ideas. I love mixing up my speed workouts! The last one is probably the most relevant to the distances I race and the kind of running I do, but I like shorter faster workouts too!
I prefer the longer ones too, but the shorter ones are a good way to change things up! I’m more likely to do a workout like this than 400 repeats.
These are great!
I think I might dabble in speed work again come 2021. I’ve given myself a break during recovery, but maybe it’s time.
It seems like you are ready for it!
Fun workouts! I like short intervals (30 sec to 2 min) and strides in the off-season. Less wear and tear plus an opportunity to work on speed, unless there’s snow and ice down!
Yes, I like strides too! But I can’t keep myself away from longer runs and I like changing up the pace for some of the miles.