Jul 27

Run Fast and Stay Cool – 6 Speed Workouts for Runners

The last Wednesday of the month means it’s time for the running round up with five of my best running friends. This month, it’s all about speed, even at the height of hotness. Don’t let the sun and humidity keep you from the track. You can run fast and stay cool this summer…you can also run on a treadmill. We have all the options. You’re welcome.

6 Speed Workouts for Runners

No runner wants to head to a shadeless track at the end of July. However, there are ways (other than waking up at 4am) to beat the heat and do your repeats. Plus, when you SAFELY train in the summer heat, you have endless possibilities for PRs at your fall race. Happens every year.


Now that you know how to beat the heat out there, here are five workouts you can do. Just add ice:





Hone your 5K pacing skills and finish strong with this speed workout from RunFarGirl



6 Speed Workouts for Runners This Runner's Recipes Long and Short Fartlek


Speed Workout For Runners - BrooklynActiveMama.com



Speed Fine Fit Day


You now have everything you need to hit the track (or tread) for some speed…just don’t forget the ice!



Meet me back here on Friday to hear all about my hometown triathlon, past and present. It’s a hell of a story.


How do you stay cool when running in the summer?

Have you ever used the ice trick?


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  1. Even running at 4 a.m. (or so) has been brutal at the track! I need to remember the ice trick this week. I’m sure all my fellow tracksters will appreciate it too!
    Angela @ Happy Fit Mama recently posted…6 Speed Workouts for RunnersMy Profile

    1. Absolutely! Tell them VITA sent it 🙂

  2. Speedwork is my favorite type of training run. There’s just something about it that makes me feel amazing.

    1. Agreed! Plus, it really works if you’re consistent…as you already know. Thanks Jill!

  3. I remember when you first taught me about the ice trick! So amazing! Aren’t these workouts great?! Definitely my favorite post of the month!
    Nellie recently posted…Speed Workouts For RunnersMy Profile

    1. Mine too for sure and I hope you don’t need to use the ice trick, but good to have up your sleeve!

  4. For some reason, I can handle running in the heat. But then again maybe it’s not as hot over here as where you guys are! Smart about the ice. I’d store some Coronas in the ice cooler for after the speed session. 🙂

    1. Absolutely to the Coronas. There is nothing better than a cold beer after a long day skiing or hot track session…or long day with the kids, or a BBQ, or…ok, you get the idea. Thanks Suzy!

    • Ana on July 27, 2016 at 10:46 AM
    • Reply

    This is a great tip! So far my favorite! Will be brining my ice bag with me to the next speed work out! Thanks!

    1. It’s truly a lifesaver. I hope you love it as much as I do!

  5. These workouts all look great!! I’m nowhere near speed training yet but I still love to read workouts for future reference:)
    Living in Texas in very experienced with sticking ice in my bra lol
    It’s pretty much necessary 6 months of the year!

    1. Oh yes, you know all about training in excessive heat. I seriously do not know how you do it!

  6. As a non-runner who always had to force myself, speed work was always pleasantly fun for me.

    1. That is because you’re crazy, which is why we are friends 🙂

  7. Another timely post. I did speed last night at 9:01pm as it had cooled to 84F. Yesterday day was especially brutal, another 100+F day in SoCal.

    It was the 1st time in years I ran shirtless; still sweat like a pig, but it was great not to have the sun beating down on me which is the best SPF there is.

    I never run on the track anymore because the tight turns create so much compression&torque on the inside joints and distention of the outside leg structures. I only run streets, trails, and grass. It’s not age, I had issues even in HS. It’s fine though, because I never encountered a track in a race since then!

    I’ve never used the ice thing, but I belong to a gym that has a cold pool&jacuzzi next to each other. Cold pool is 50-55F and that’s where I cool off. 10minutes up to my neck followed by a 103F jacuzzi and a million pins&needles blow my body up as the blood rushes from core to periphery.

    Dead legs are rejuvenated instantly:) Meb was right, cold therapy is so necessary to ‘come back’ quickly.

    Yes please, hometown triathlon recap, minute by minute! Also please evaluate Fenix3 contribution to stats, especially in the swim, and ease of S2B2R transition. Does it time T1&T2? It’s my next purchase as I can swim all over Castaic Lake.

    1. That hot and cold pool thing sounds like heaven! I would love to be able to do that.
      Recap coming on Friday and detailed recap of fenix later but I can tell you that it is amazing for triathlon and open water swims. It tracked each discipline plus transitions with one touch of a button. Buy it. You will not regret it.

  8. Your ice trick is genius! Love this month’s workouts, as always – what a great collection! It’s never quite hot enough to really need ice here, but then again I manage to melt in like 70 degree heat, so it may help!

    1. I hear you! And I sincerely hope you have no need for ice but, if you do, it’s great. Thanks Laura. Love this round-up!

  9. Please move in with me and motivate me to be fast again. And feed me wine. Kthanksbye.

    1. As long as you cook…you have yourself a deal!

  10. I am so looking forward to your recap tomorrow!! And I LOVE your ice trick. I would scare the crap out of anyone on the track though, because I would scream every time. Lol.
    Carly @ Fine Fit Day recently posted…Monthly Workout Round Up – Speed WorkoutMy Profile

    1. LOL! You totally wouldn’t because it would feel nothing but amazing!!
      I was thinking of you today, when I was dying in the heat, and wondering how the hell you ran almost an entire marathon in similar conditions. It really helped to push me though and finish!! xo

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