Speed Work in the Summer Heat

Ah,running in the heat and humidity….what a treat! *note sarcasm.

This morning I ran 5 miles on my treadmill, which by the way is located on my lanai. My lanai is not air conditioned or in way cool. Actually, it usually stays about 5 degress warmer than it is outside. So, I run on the treadmill with 2 ceiling fans and 2 industrial fans all blowing towards me, at top speed. I still managed to water every single plant on the lanai with my sweat. eeeeeeeeeeeeeww.

And it isn’t going to get any better. This is summer after all; and it’s Florida.

weekly weather

Of course, weather be damned, I still need to get in some speed work and so this morning I ran some 400 meter repeats during that 5 mile run. Doing any kind of speed work in the summer can be difficult so I thought I’d share with you my summer speed workout.

First, remember that the heat and humidity will slow you down, and that’s okay. You don’t have to run the same speed or distance that you run at other times of the year. The important thing is that you are doing some speed work. Secondly, remember to keep yourself hydrated and drink appropriately. In other words, don’t drink too little or too much. Either can cause serious problems. Here is a neat calculator that gives you an idea of the amount of water/fluids you need each day.

And here is my summer speed workout. You can modify it as you like.

I start off by running a mile at a comfortable jog. After a mile, I start to increase my speed to about 85% of my top speed and I hold that pace for 1/4 of a mile, (400 meters.) Then, I slow down to a jog again for another 1/4 of a mile. I do this 6-8 times and I try and increase my speed slightly each time. I end with a one mile jog for a total run of 5 or 6 miles. This workout consists of 400 meter repeats. The big difference in this workout is that I’m running 400 meters and then jogging for 400 meters and then repeating. In cooler months, I run 400 meters and I jog for 2 minutes and then repeat. In the summer, I find that taking longer jogs in between bursts of speed helps me to finish a full speed workout without becoming exhausted too quickly or quitting earlier than I normally would.

Do you do speed workouts in the Summer? If so, is your workout different that the one you do in cooler months?

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