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!
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)
Fast-Finish Focused 5k Workout
Mid-Distance Workouts (45-75 minutes)
Race Pace Effort Adjustable Workout
5 mile Tempo Run for Adjusting to the Treadmill
Long-Distance Workouts (More than 75 minutes)
Marathon Focused Long Run Workout
3 x 3 Mile Long Run Progression Run (adapted from this Negative Split Workout)
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
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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?
I’m linking up with No Guilt Life, MCM Mama Runs, and Marcia’s Healthy Slice for Tuesdays on the Run, Rachel, Lora, and Debbie for the Coaches’ Corner and Annmarie and Nicole,for Wild Workout Wednesday!
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!
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.
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.
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!
Bookmarking this page – thanks Lisa!
I can’t wait until you get to try some of these!
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.
I need to constantly change my pace and incline on the treadmill, otherwise I get so bored!
I was looking for some new workout ideas – thanks so much for posting these!
I hope you like them if you give them a try!
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.
I love progression runs too! Tempo runs feel so intimidating to me when I haven’t done them in awhile.
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!
It’s nice to change things up once in awhile!
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.
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.
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.
That’s great that you had such good results from your speedwork!
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!
It’s nice to have options that keep things interesting without being too intense!
These are some great workouts to try.
Thanks!
I do not intentionally mix up my runs the way that you do. I am sure it would really help me if I did!
I definitely like the variety, otherwise I get kind of bored doing only easy runs!
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!
I hope they work out well for him!
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!
I wrote about non-running workouts for the off season last year, but I definitely like doing things other than run during the winter!
I’m pinning this post for future reference!
I hope you find something you like!
These are great! I tend to repeat the same slog during the winter. I do my best training in the summer!
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.
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
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.
Great roundup! I pinned for later so I can give some of these a try! Thanks for linking up 🙂
Thanks for pinning! I hope you like any of them that you try!
Great round up – I haven’t done workouts since being pregnant but I can’t wait to do them after. Feel so accomplished after!
Its always a good feeling to complete a tough workout!