Fall can be a tricky time for runners. Whether you’re chasing your next marathon, keeping the legs moving between races or winding down for the season, these workouts will keep you sharp without adding heavy mileage. Plug one or two into your week when you need quality but don’t have hours to spare.
Hill sprints (30–40 minutes)
Hill sprints build power and reinforce efficient running form without the strain of long track sessions.
Warm up with 10–15 min easy running and strides.
Run 8–10 sprints of 8–12 seconds, uphill; walk or jog back down between each.
Cool down with 10 minutes of easy running.
Cadence crusher (35 minutes)
This workout focuses on leg turnover and running efficiency while maintaining a controlled heart rate.
Warm up with 10 minutes of easy running.
Run 4 x 4 minutes at a slightly faster than easy pace, concentrating on quick, light steps rather than specific splits. Take 2 minutes of easy running between efforts.
Finish with 5 minutes of easy running.
Surge play (30–45 minutes)
Surge play develops speed and running rhythm, while keeping training flexible and fun.
Alternate 1–3 minutes of faster running with equal time of easy running.
Repeat for 25–30 minutes, going by feel rather than a strict pace.
Threshold blocks (35–40 minutes)
Threshold blocks improve endurance and comfort at faster paces without overtaxing the body.
Warm up with 10 minutes of easy running.
Run 3 sets of 8 minutes at tempo pace (roughly half-marathon effort), jogging 2 minutes easy between sets.
Cool down with 5–10 minutes of easy running.
After one of these sessions, consider an easy or recovery day to let your body absorb the work, and pay extra attention to hydration and fuelling to keep energy and performance up.
