3 winter workouts that will pay off in a spring PB

Embracing winter’s challenges—be they snow, slush or cold air—can make you a tougher, more adaptable runner, ready to charge to the finish line when warmer weather arrives. These workouts are not only seasonally specific, but also help build the foundation for faster times and stronger finishes in the spring.

The right training can help you can flip the script on winter weather, making it an opportunity rather than an obstacle. Snowy trails, icy paths and cold temperatures can help you develop strength, endurance and resilience for a strong spring running season. Here are three workouts designed to make the most of winter’s challenges. In all of these workouts, swap your focus on numbers and pace, instead running by feel and effort.

Slush fartlek for endurance and grit

Running through deep snow or slogging through slush strengthens your legs, improves mental toughness and simulates the uneven terrain you might encounter during trail races—and if roads are your preference, the benefits of these fartlek workouts are still transferable.

Warm up with 10 minutes of easy running on slushy roads or trails.

Alternate between 1-minute surges at a hard effort and 2 minutes of easy running for 6–8 rounds.

Focus on maintaining a steady cadence and engaging your core to stay balanced.

Cool down with a 10-minute jog.

Slush or thick snow forces your muscles to adapt, helping you build strength and co-ordination that pays off on more predictable surfaces later.

Snowy hill sprints for stability and strength

Running uphill in snow adds resistance and forces your stabilizing muscles to work overtime, building strength and improving balance. The extra effort required to push through the snow will translate to greater leg power and stronger running form come spring.

Find a snow-covered hill with a safe, steady incline.

Warm up with a 10-minute easy jog on packed snow or a cleared path.

Sprint up the hill for 8–10 seconds, focusing on a powerful stride and steady footing.

Walk back down for recovery and repeat 6–8 times.

Cool down with a 5-minute easy jog.

Ladder tempo runs for aerobic power

Winter is ideal for building your aerobic engine, and ladder workouts mix focus and variety to keep you engaged. Even if you have to hit the treadmill due to extreme weather, this workout is a great way to stay race-ready. If you’re outside, remember to focus on effort rather than pace—challenging terrain can throw your pace off, and it’s important not to get sidetracked by the numbers.

Warm up with 10 minutes of easy running.

Run a ladder of 1, 2, 3, 4, 3, 2 and 1-minute intervals at what should feel like tempo pace (about 80-per-cent effort).

Jog for half the time of the interval as recovery between intervals.

Cool down with 10 minutes of easy running.

Remember to allow for a rest day or a day of very easy running after any speed sessions or tougher workouts like these. You may notice some stiffness or soreness in new spots on your body—that means you’ve tapped into those stabilizer muscles that aren’t often used on flat, fast terrain. Look forward to the added strength paying off in a smoother, more efficient stride, come spring.