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in Coaches Corner, Running, Running Tips, Running Workouts, Tuesdays on the Run, Wild Workout Wednesday, Workouts · December 5, 2017

Running Workout Roundup for the Off-Season

You may have noticed that even when I’m not training for a race, I really enjoy incorporating various types of running workouts into my routine. Over the last few months I’ve included fartlek runs, tempo runs, and progression runs into my training. There are so many options for workouts that can be done to maintain and build fitness even when there is not a specific race on the horizon. These workouts also help keep things interesting so you’re not running at the same steady pace day after day!

Looking to add some challenge into your runs during the off-season? Try one of these workouts to maintain your fitness and to change things up! These workouts cover short, medium, and long distances.

Some of these runs are focused on preparing you for a certain distance. However, you can still run them even if you are not planning to do a race of that distance any time soon. They will still help you to build fitness during the off-season!

I’ve broken down these workouts into the following categories: short workouts, mid-distance workouts, and long workouts. 

(Each of these workouts has it’s own pinnable image, so you can save the ones you like by hovering over the image and saving to Pinterest! Or use the image above and just click back to this post later to access the workouts. Click the link above each workout to see the original post with description.) 

Short Workouts (Less than 45 minutes)

45 Minute Fartlek Workout

A time based fartlek run to help you get used to running faster paces! #running #training #workout

5k Tune-Up Workout

A 5k workout to get you ready for race day! Practice running those faster 5k paces, increasing your intervals throughout the workout. #5k #training #tuneup #race #workout

Base-Building Fartlek Run

A speed play workout to get your legs used to running fast again after some time off! #running #speedplay #fartleks #training #workout

Time-Based Pyramid Workout

A time-based pyramid workout to get your legs moving faster without really being "speedwork".

Fast-Finish Focused 5k Workout

A workout to get your ready for finishing a 5k fast and strong.

 

Mid-Distance Workouts (45-75 minutes)

Race Pace Effort Adjustable Workout

Race Pace Adjustable Workout

5 mile Tempo Run for Adjusting to the Treadmill

A treadmill tempo run to help you get used to running various paces on the treadmill!

Short Tempo Workout

A tempo run workout to help you start to build up some endurance for holding harder paces #running #training #workout

Long-Distance Workouts (More than 75 minutes)

Half-Marathon Tune-Up Run

Get ready for a half marathon by following this workout!

Marathon Focused Long Run Workout

This marathon focused long run workout can be used to get ready for marathon training or to add some challenge to a long run!

3 x 3 Mile Long Run Progression Run (adapted from this Negative Split Workout)

Long runs week after week can be boring and repetitive, especially if you're not training for a race. A long run workout is a great way to change things up and try something new! They also make the run fly by. Click post for more workout ideas.

One thing to keep in mind if you add in any of these workouts: If you are not training for a race/following a training plan, it’s best to keep the rest of your runs for the week easy. Also, give yourself at least a day of recovery between more than one hard workout (this included heavy lifting or a long run). 

You may also like: 
5 Workouts for Speedy Spring Running
At Home Workouts for the Running Off-Season
How I Schedule my Weekly Workouts
Home Gym Tour Plus Workouts You Can Do At Home
Random Things I Just Have To Tell You

What is your favorite kinds of running workout to do when you’re not training?
Do you do speedwork/tempo runs during the off-season?
Do you prefer short, medium, or long distance workouts? 

 

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Previous Post: « Running into December
Next Post: A Cutback Week, Snow, and Strength Training Phase 4 »

Reader Interactions

Comments

  1. Megan @ Meg Go Run says

    December 5, 2017 at 5:31 am

    I’m doing the Last Man Standing race again this year and am thinking about trying to improve my time… which means I have to do speed work. I just don’t want my body to fall apart if I start including it again!

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:14 pm

      It’s tough to find a good balance of doing enough to get faster but not too much that you get hurt! Thats why I like fartleks…you can keep them pretty easy for awhile as your body gets used to running faster.

  2. Lacey@fairytalesandfitness says

    December 5, 2017 at 6:02 am

    I have a hard time running different paces such as 5k and marathon. The only time I feel like I know I am running at a different pace is if I am on the treadmill seeing those numbers. If not, I just base my running on feel, unless I am focused on my Garmin the whole time.

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:15 pm

      The more I try to get used to running different paces, the better I get at it. Sometimes my paces feel so much different on the treadmill!

  3. Kristina says

    December 5, 2017 at 6:14 am

    Bookmarking this page – thanks Lisa!

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:16 pm

      I can’t wait until you get to try some of these!

  4. Marcia says

    December 5, 2017 at 7:26 am

    Great variety of quality workouts! If I’m not training I find it difficult to pick up the pace outside. On the other hand, I hardly ever run on the treadmill without picking up the pace.

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:16 pm

      I need to constantly change my pace and incline on the treadmill, otherwise I get so bored!

  5. Kimberly G says

    December 5, 2017 at 7:48 am

    I was looking for some new workout ideas – thanks so much for posting these!

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:17 pm

      I hope you like them if you give them a try!

  6. Laura @ This Runner's Recipes says

    December 5, 2017 at 8:15 am

    Great round up of workouts! My favorite off-season workout is a progression run or tempo, although I really want to add in some fartleks this time to build speed.

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:17 pm

      I love progression runs too! Tempo runs feel so intimidating to me when I haven’t done them in awhile.

  7. Erinn says

    December 5, 2017 at 10:53 am

    These are some great ideas! If I’m not training for a race I pretty much just run how I feel like…but varying the speed would probably make it more fun!

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:17 pm

      It’s nice to change things up once in awhile!

  8. Jennifer @ Fit Nana says

    December 5, 2017 at 11:59 am

    These are some great options! When I’m not training for anything, I generally just run. Sometimes, I’ll get fancy and throw in some fartleks but that’s only if I think about it.

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:18 pm

      I think since it’s been so long since I have trained for a race I’ve been itching to do some different kinds of workouts. But often times when I just take a few weeks off from training I stick to easy runs.

  9. Lesley says

    December 5, 2017 at 12:06 pm

    I did a lot of speedwork this summer to work on my cadence. It was the same type of workout each time, but I kept increasing the speed on the treadmill to get my cadence turnover at a better rate. I don’t know if I’ll do that this off-season, but my speed is much improved.

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:19 pm

      That’s great that you had such good results from your speedwork!

  10. meredith @ cookie chrunicles says

    December 5, 2017 at 1:10 pm

    I feel like I spend most of my time not training so I definitely need options like this to keep it interesting! sometimes I go through phases of running various workouts and then I fall back into weeks of just running easy/however I feel like it. great round up!

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:21 pm

      It’s nice to have options that keep things interesting without being too intense!

  11. Thrifty Campers says

    December 5, 2017 at 3:47 pm

    These are some great workouts to try.

    • Lisa @ Mile By Mile says

      December 5, 2017 at 7:21 pm

      Thanks!

  12. Deborah @ Confessions of mother runner says

    December 6, 2017 at 7:59 am

    I do not intentionally mix up my runs the way that you do. I am sure it would really help me if I did!

    • Lisa @ Mile By Mile says

      December 6, 2017 at 6:59 pm

      I definitely like the variety, otherwise I get kind of bored doing only easy runs!

  13. Janelle @ Run With No Regrets says

    December 6, 2017 at 9:31 am

    Wow, these are really great workouts! I should share them with my fiance – he is looking to shave some time off his races and I think these would really make a difference!

    • Lisa @ Mile By Mile says

      December 6, 2017 at 6:59 pm

      I hope they work out well for him!

  14. Laura says

    December 6, 2017 at 2:41 pm

    These are great! And we are on the same wavelength- I was putting together workouts for off season, too! Although mine were more non-running workouts. Love the categories, too!

    • Lisa @ Mile By Mile says

      December 6, 2017 at 7:00 pm

      I wrote about non-running workouts for the off season last year, but I definitely like doing things other than run during the winter!

  15. Wendy says

    December 6, 2017 at 6:10 pm

    I’m pinning this post for future reference!

    • Lisa @ Mile By Mile says

      December 6, 2017 at 7:00 pm

      I hope you find something you like!

  16. Rachel says

    December 6, 2017 at 7:48 pm

    These are great! I tend to repeat the same slog during the winter. I do my best training in the summer!

    • Lisa @ Mile By Mile says

      December 7, 2017 at 4:43 am

      I think for some people winter is a good time to just keep things nice and easy! I know for me I just get bored running the same pace every day.

  17. Kimberly Hatting says

    December 6, 2017 at 8:49 pm

    Lots of variety here!I run so many different races (of varying distances), I often find myself not knowing what kind of “training” I should be doing. Usually, I will have a goal race, but when I’m not in training for anything specific, it’s hard to know how much is too much…and when you’re not doing enough LOL

    • Lisa @ Mile By Mile says

      December 7, 2017 at 4:44 am

      Yea, it can be really tricky! This fall when I wanted to do some harder runs but nothing too taxing, I was lost in terms of if I should I do speedwork, tempos, etc. So I ended up just doing what I was in the mood for! That won’t always work, but when you’re not really training it’s not a big deal.

  18. Annmarie says

    December 7, 2017 at 9:18 am

    Great roundup! I pinned for later so I can give some of these a try! Thanks for linking up 🙂

    • Lisa @ Mile By Mile says

      December 7, 2017 at 6:41 pm

      Thanks for pinning! I hope you like any of them that you try!

  19. Sarah @ Bucket List Tummy says

    December 7, 2017 at 2:57 pm

    Great round up – I haven’t done workouts since being pregnant but I can’t wait to do them after. Feel so accomplished after!

    • Lisa @ Mile By Mile says

      December 7, 2017 at 6:42 pm

      Its always a good feeling to complete a tough workout!

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This morning’s run was an adventure with bugs ev This morning’s run was an adventure with bugs everywhere, lots of mud from all the rain we’ve had, overgrown trees blocking the sidewalks, and 93% humidity. Better than wind and ice I guess! Did you deal with anything annoying on your run today?

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Let them be your reason, not your excuse. I coul Let them be your reason, not your excuse. 

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Don’t I need to take my own advice and remember that all the good training days add up, even if I don’t get the outcome I want on race day? Before my race he kept telling me to do my best, and that he would give me a prize (artwork) even if I don’t win. So maybe all the lessons I am teaching him are starting to pay off? #motherrunner #halfmarathon  #frederickrunfest
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