Spring might still be clinging on, but let’s be honest—we’re already starting to sweat a little more than we did a few weeks ago. As the days get longer and the temperatures creep up, it’s a good time to adjust your workouts so your body isn’t shocked when summer hits full swing. These sessions are designed to help you acclimate to warmer weather and get faster, because that 10K PB isn’t going to run itself.
When it’s warm out, your body works harder to cool itself down. That means heart rate and perceived effort go up, even if your pace doesn’t. But with the right workouts, you can train your body to handle the heat better while still building fitness. Here are a few favorites that are easy to ease into—no blazing track reps in the midday sun required.
Popsicle progression
This workout helps you build strength without overexerting yourself. Focus on effort, not pace—your body is still adjusting to the warmer air.
Warmup: 10–15 minutes easy running, followed by some leg swings and high knees.
Workout: Run 4 x 5 minutes at tempo effort (about 85 per cent effort—comfortably hard), with a 90-second recovery jog between reps.
Cooldown: 10 minutes of easy running, then hit the shade.
Sprinkler strides
Short and sweet with a nice pop of speed, this workout is great for turnover and leg sharpness without taxing your system in the heat.
Warmup: 10 minutes easy jog, followed by 4 x 20s strides.
Workout: Run 8–10 x 200m at 5K effort, with a 200m slow jog between intervals.
Cooldown: 10 minutes easy running, maybe barefoot if you’re near a nice patch of soft (safe) grass.
Shade shuffle fartlek
Perfect for trails, loops, or anywhere with a few trees. This one teaches pacing and gears, and it’s heat-friendly since you’re changing efforts.
Warmup: 10–15 minutes of easy running, with a few rolling hills if you’ve got them.
Workout: Run 3 sets of: 3 minutes steady / 2 minutes easy / 1 minute hard with 2 minutes jog or walk between sets.
Cooldown: 10 minutes jog, then get some fluids.
Long run with a kick
Keep your long run interesting—and a little spicy. Finishing strong teaches your body to push when tired, perfect race prep.
Warmup: Start nice and slow
Workout: 60–75 minutes total, with the last 10 minutes at your goal 10K pace.
Cooldown: Walk it out, grab some electrolytes and enjoy that post-long-run bliss.
Even though these workouts are designed to be less intense than your average speed day, to help you gradually adjust to the warm summer days ahead, make sure to hydrate before, during and after your run, and take a rest day or day of very easy running following any harder training session.
