Winter doesn’t always give runners much room to work with. By the time you’ve had your morning coffee and spent a few hours at your desk, it’s dark again, and squeezing in anything resembling a real training session can feel impossible. But you can get something meaningful done in the middle of the day without returning to your desk looking like you’ve survived a David-Goggins-style ultra. Here are three short sessions that hit the right spots without swallowing your entire afternoon.
Hills that heat up fast
This one works especially well when the streets are icy, and you need something predictable. Winter hills are great because you warm up fast and the effort sneaks up on you without feeling frantic. Find a steady hill that takes around 45–60 seconds to climb.
Warm up with five minutes of easy jogging, a few arm swings, maybe a light shuffle up the hill once.
Run up the hill at a pace that feels strong but not like you’re gasping for air.
Walk or jog down.
Do 6–8 repeats.
Cool down by jogging home or around the block.
Beat-the-cold fartlek
When the temperature drops, having something playful to focus on helps more than you’d think. This one keeps you moving without ever feeling like you’re forcing anything.
Warm up with five minutes of easy running and a couple of short pick-ups.
Run 2 minutes steady.
Run 1 minute a bit quicker.
Jog 1 minute easy.
Repeat that chain 4–5 times.
Cool down with five relaxed minutes until your breathing settles.
Tempo you can do anywhere
This session works outside or on a treadmill, which makes it useful on those days when the weather looks questionable at best. It’s simple, but it leaves your legs buzzing.
Warm up with five minutes of easy jogging; add a few strides if you’re feeling stiff.
Run 5 minutes at a controlled tempo (comfortably uncomfortable).
Jog 2 minutes easy.
Run another 5 minutes at tempo.
Cool down with five minutes of easy running (add a few repeats if you have more time).
Even short sessions like these count as speedwork, and your legs will feel that little bite the next morning. Give yourself an easier day after you run one of them, focusing on slow miles or even a full rest day if that’s what your body asks for. Check out our tips for extreme-weather training if you need a little extra help handling those winter workouts.