We all know that there are many challenges to running in the heat. It becomes especially difficult when we try to push ourselves to run faster or longer on those hot summer days. While many runners may avoid speedwork in the heat, others want to either train or at least maintain their fitness. It’s definitely possible to run a speed workout in the heat safely and successfully. Here are some ideas to help you to get in these kinds of workouts this summer.
How to Run a Speed Workout in the Heat
Run by effort, rather than pace
Instead of aiming for a specific pace, just try to pay attention to your effort during a workout. It’s important to keep in mind the goal of the workout so you know how your effort should feel. If you are training for a race your effort might be different if you are doing 400s to prepare for a half-marathon than if you are preparing for a 1-mile race. Keep that in mind, as well as how many repeats you are doing. You want to be able to complete the workout without slowing down drastically from the first set to the last. However, you also want to be working hard enough that you will be making gains in your fitness from the workout.
Do you know there are even some benefits to running in the heat?!
Run by time rather than distance
Another option is to consider doing workouts that are based on time rather than distance. Fartleks are great for these kinds of workouts. You could do repeats of 1 minute “hard” followed by 1 minute “easy”. The number of reps you do would depend on your goals and your current fitness. Workouts like this are great for getting your legs moving faster when you may not be specifically training for a race or as you are adjusting to faster running after a recovery period.
Stay Hydrated When Doing Speed Workouts in the Heat
When you are running hard in the heat, it’s important to ensure you are properly hydrated. You may notice that you feel the effects of dehydration faster on hot days during a hard workout, so make sure you drink plenty of water before your run and try to bring some with you for your workout.
Focus on shorter intervals rather than longer ones when it’s hot out
There are countless types of speed workouts, and depending on your goals these can easily be adjusted during summer training. Think about running workouts that include shorter intervals. By time, this may mean as short as 30 seconds of work, up to 2-3 minutes. The amount of recovery you need will vary depending on your goals and effort of the workout. Longer workouts like tempo runs may feel more challenging in the heat because you will likely experience fatigue and notice the effects of the heat during that long sustained effort.
Workouts to try:
5k Tune-Up Workout
45 Minute Fartlek Workout
Race Pace Effort Adjustable Workout
Adjust your recovery times in the heat
As I said above, the amount of recovery between intervals will depend on a few different factors. However, I think it’s better to take more time to recover between intervals if it means you can run your workout safely and still put in a good effort during the workout portion of your run. If you typically run easy during recovery intervals, don’t be afraid to slow down and walk if that will help you to recover for your next interval.
Do your speed workout at the coolest times of the day
Try to get out for your run either early in the morning or later in the evening. Even a few degree difference should help you to feel stronger in your workout. It will also be a little easier to run without the sun being as strong as it is in the middle of the day. If needed (and available), you could always move your workout to the treadmill.
Adjust your expectations when doing a speed workout in the heat
Remember that your workout times will likely slow down a bit during the summer months. Doing a speed workout in the heat is challenging, but can still be beneficial. Try to focus on the fact that you are maintaining your fitness and that the same workout will feel easier in a few months when the weather cools off.
All of that being said, summer is also a good time to back off of speed work and just focus on easy running. You could also just add in a few strides or surges to some of your easy runs if you don’t want to do a formal workout. Summer can be a good time to take the pressure off of running and just run for fun.
Do you do speed workouts in the heat?
What adjustments do you make when running in the summer?
Do you have a favorite speed workout you like to do when it’s hot out?
You may also like:
Are You Prepared for Summer Running?
5 Tips for Adjusting to Running in the Heat
Summer Running Essentials To Help You Train for a Fall Race
Scenes From The Weekend + Hot Weather Running Tips
Great tips, Lisa!
I love to do the 4 x 400m or 800m on the track near our house. Fortunately, half of it is always in the shade of the trees, so that really helps.
Up to now, our summer has been cloudy, rainy and cool. But you never know, the next heatwave may be right around the corner, so your tips will come in handy!
That’s nice that it hasn’t been too hot for you this summer! It’s been pretty brutal here for the last few weeks.
Great tips! I tend to keep longer recovery intervals in my summer workouts and do mostly fartleks or cruise intervals. My favorite speed workout loop is shaded, which helps also!
Even though I usually do my speed work before the sun is really up, the heat can still really get to me! But finding the shade is ideal later in the morning.
There have been zero speed workouts here this summer but it’s probably the first summer in 13 years that I haven’t done them. If it’s really brutal out and I’ve got longer intervals on tap, I just do them on the treadmill. Running by effort or HR is a huge help when it’s too warm. Sometimes I’ll walk the recovery instead of jog too.
I really avoid speed work on the treadmill but sometimes in the summer there is just no other good option if you want to push hard!
I’ve trained for multiple fall races during the summer and speed workouts are never easy. This summer is off the charts and I’ve had to pull back on my fall race plans because of the heat. You’ve got great tips here–I think the treadmill may be the best option right now, tho.
The past few weeks have seemed really bad. I remember complaining about the heat other years but it feels like we have just had consistently hot and humid weather nonstop lately.
These are great tips.
I tend to just run esp when I have no races in sight.
I do like your suggestions esp the one about time rather than distance. I can do anything for a minute, right?
I do need to get out earlier!!!!
I like running by time for some of those harder intervals. They definitely seem to go by faster for me that way!
Summer running is not my friend so there have been zero speed workouts over here. My biggest problem is not getting out early enough! These are great tips thanks for sharing them
It’s definitely a good time of year to skip the speed work and just run easy!
I think the biggest key here is to have realistic expectations, not just for speed work but for running in general. The heat and humidity are not easy, and will affect one’s performance (as well as mental game LOL). That said, I like short intervals and hill repeats. I’m usually out there before 5:30 most mornings, so I don’t have direct sun to deal with.
Yes, realistic expectations are key! It helps to not run in the direct sun, but I’ve found that the humidity can be even worse in the early mornings.
Since I’m not training for anything (and haven’t been for a long time), most of my runs are easy runs. That said, I like to pick it up a bit otherwise it gets stale. Love strides & fartleks! Haven’t done 400s (much less 800s) in forever though. Or a tempo!
I have definitely embraced running by effort this summer, LOL!
I agree its nice to change up the pace once in awhile even if you’re not doing official workouts! It gets boring to run the same pace day after day.
Yeah girl, you totally nailed this one. Speed training in the heat is so hard. But these are great tips and adjustments!
These conditions certainly aren’t ideal, but there are mays to make it work!
You know, I really hate drinking while running (water or anything else). I can handle some Nuun, but I would rather not. It all upsets my stomach and makes me feel heavy. I’ve gotten used to it, but it can be annoying.
Heat and humidity are a way of life here. I don’t need to put as much planning into it here, because this is just what I’m acclimated to.
That’s interesting that you don’t like drinking anything when you run! Especially since its so hot where you live. I just don’t like dealing with bringing it with me, but if I have it I like to drink when its hot out.
Great tips as always! Beating the heat is why my track workouts are always at zero dark thirty! LOL
Yes!! Gotta get it done at the coolest time of day.
Fortunately/unfortunately depending on how you look at it, having to train in extreme heat is not something we have had to worry about so far in the UK this year. The one tips I would always have was to reiterate what you said about training by effort. Having read 80/20 Running, I now use heart rate as my biggest indication of how quickly/slowly I should be running.
Last summer I got into doing speed workouts and keeping them short. I ended up really liking them (as much as I could during the summer)
Perfect timing.
I used to just do 5ks as my speed workout for a long race.
Sometimes I run on a track… I need to get back to that. Then I plant water and take a drink after each 400 m.
Great inspiration for me since I have a speed workout on my plan for tomorrow!
This is perfect. The local high schools are actually opening up their tracks one day a week over the summer, so I may take some of these tips with me when I go to give it a try!