3 workouts for next-level summer stamina

Working out in the summer heat is hard enough on its own, but recycling the same sessions over and over again makes it even tougher. If that sounds familiar, consider this your sign call to shake things up. Mixing in variety isn’t just good for the body–it’s essential for staying motivated and making progress.

With the new season comes new workout ideas. These three sessions are designed to challenge your endurance, sharpen your focus and make training in the heat a little more exciting.

Speed-endurance combo

This session blends fast intervals with longer aerobic efforts, building the strength to close hard in your next race.

Since it kicks off with speedwork, start with a solid warmup: 15 to 20 minutes of easy running, plus dynamic drills and strides. Total working volume: 7.2 km 

Set 1: 2 x 200m (1-minute jog between reps). Rest 1 minute.
Set 2: 4 x 1,600m (3 minutes’ jog between reps). Rest 3 minutes.
Set 3: 2 x 200m (1-minute jog between reps). To further intensify the aerobic demand, jog your rest between sets, as well.

Cool down with a light 15- to 20-minute jog.

The aerobic monster

This is your long, grind-it-out session. Designed to help you grow tougher–mentally and physically–it’s the most aerobic-focused of the three.

Begin with a 10- to 15-minute warmup. If you’re up for it, tack on some drills. Total working volume: 9.6 km

Set 1: 1,600m.
Set 2: 2 x 800m.
Set 3: 3,200m.
Set 4: 4 x 800m.

Take 90 seconds’ rest between reps and sets. Jog lightly if you can, walk if you don’t feel recovered between efforts. Cool down with a 10- to 15-minute jog.

The speed sandwich

This session sandwiches speed between two controlled threshold miles. It’s quick, efficient and great for sharpening both ends of your fitness.

Warm up with a 20-minute easy run, followed by drills and strides. Total working volume: 6.8 km

Set 1: 1,600m.
Rest 3 minutes.
Sets 2-5: 400m/300m/200m (2-minute jog between reps and sets). Rest 4 minutes.
Set 6: 1,600m.

To increase the aerobic load, run your recovery intervals at a steady pace (float recovery). Cool down with a 15- to 20-minute easy run.

Don’t let the heat stop you this summer–just stay hydrated and tackle the roads (or trails) like a pro.