{"id":151769,"date":"2025-11-30T16:31:05","date_gmt":"2025-11-30T21:31:05","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=151769"},"modified":"2025-11-30T16:31:05","modified_gmt":"2025-11-30T21:31:05","slug":"quick-cold-weather-workouts-for-the-time-crunched-runner","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/quick-cold-weather-workouts-for-the-time-crunched-runner\/","title":{"rendered":"Quick cold-weather workouts for the time-crunched runner"},"content":{"rendered":"<p>Winter doesn\u2019t always give runners much room to work with. By the time you\u2019ve had your morning coffee and spent a few hours at your desk, it&#8217;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\u2019ve survived a David-Goggins-style ultra. Here are three short sessions that hit the right spots without swallowing your entire afternoon.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-128744 size-large lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2024\/12\/GettyImages-1075879538-1024x683.jpg\" alt=\"winter run\" width=\"788\" height=\"526\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 788px; --smush-placeholder-aspect-ratio: 788\/526;\" \/><\/p>\n<h2>Hills that heat up fast<\/h2>\n<p>This one works especially well when the streets are icy, and you need something predictable. <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/how-to-conquer-hills-in-three-simple-steps\/\">Winter hills<\/a> 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\u201360 seconds to climb.<\/p>\n<p>Warm up with five minutes of easy jogging, a few arm swings, maybe a light shuffle up the hill once.<\/p>\n<p>Run up the hill at a pace that feels strong but not like you\u2019re gasping for air.<\/p>\n<p>Walk or jog down.<\/p>\n<p>Do 6\u20138 repeats.<\/p>\n<p>Cool down by jogging home or around the block.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-48766 size-full lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning.jpg\" alt=\"coldweatherrunning\" width=\"750\" height=\"535\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning.jpg 750w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning-300x214.jpg 300w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning-160x114.jpg 160w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning-320x228.jpg 320w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning-480x342.jpg 480w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2018\/01\/coldweatherrunning-640x457.jpg 640w\" data-sizes=\"(max-width: 750px) 100vw, 750px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 750px; --smush-placeholder-aspect-ratio: 750\/535;\" \/><\/p>\n<h2>Beat-the-cold fartlek<\/h2>\n<p>When the temperature drops, having something playful to focus on helps more than you\u2019d think. This one keeps you moving without ever feeling like you\u2019re forcing anything.<\/p>\n<p>Warm up with five minutes of easy running and a couple of <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/strides-why-and-how-runners-should-do-them\/\">short pick-ups<\/a>.<\/p>\n<p>Run 2 minutes steady.<\/p>\n<p>Run 1 minute a bit quicker.<\/p>\n<p>Jog 1 minute easy.<\/p>\n<p>Repeat that chain 4\u20135 times.<\/p>\n<p>Cool down with five relaxed minutes until your breathing settles.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-13881 size-full lazyload\" data-src=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2013\/12\/162054981.jpg\" alt=\"Cold Weather Running\" width=\"725\" height=\"484\" data-srcset=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2013\/12\/162054981.jpg 725w, https:\/\/runningmagazine.ca\/wp-content\/uploads\/2013\/12\/162054981-300x200.jpg 300w\" data-sizes=\"(max-width: 725px) 100vw, 725px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 725px; --smush-placeholder-aspect-ratio: 725\/484;\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2>Tempo you can do anywhere<\/h2>\n<p>This session works outside or <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/these-treadmill-sessions-will-elevate-your-speed-and-endurance\/\">on a treadmill<\/a>, which makes it useful on those days when the weather looks questionable at best. It\u2019s simple, but it leaves your legs buzzing.<\/p>\n<p>Warm up with five minutes of easy jogging; add a few strides if you\u2019re feeling stiff.<\/p>\n<p>Run 5 minutes at a controlled tempo (comfortably uncomfortable).<\/p>\n<p>Jog 2 minutes easy.<\/p>\n<p>Run another 5 minutes at tempo.<\/p>\n<p>Cool down with five minutes of easy running (add a few repeats if you have more time).<\/p>\n<p>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\u2019s what your body asks for. <a href=\"https:\/\/runningmagazine.ca\/sections\/training\/a-runners-guide-to-extreme-winter-weather\/\">Check out our tips for extreme-weather training<\/a> if you need a little extra help handling those winter workouts.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fast, simple winter workouts for days when daylight disappears<\/p>\n","protected":false},"author":5367,"featured_media":48462,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[325690],"tags":[345922,345923,326833,341111,325691],"class_list":["post-151769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-cold-weather-workouts","tag-quick-workouts","tag-running-workouts","tag-time-crunched-runner","tag-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - 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