8 Effective Training Articles That Will Give You Specific Ways to Modify Workouts During the Winter

This set of articles will show you how to develop and implement successful training progressions despite the frigid winter months, limited facility access and extended school breaks.


1. Training in the Hallways: Bad Weather Options For the Track and Field Coach

Cold Weather Training

"Cramped quarters increase the risk of collision and injury. When designing indoor, modified workouts, consider not only where athletes will run and train, but also the return path after the exercise’s completion. Schools with square or rectangular hallway patterns are convenient for this reason, athletes can continue around the hallway’s perimeter to get back in line for the next repetition. Always think in terms of a loop..." Read the Rest of This Article... 

2. Cold Weather Training Options

Cold Weather Training

"You must build a base for your sprinters, hurdlers and jumpers. But it should be a base of speed and  power. Not an aerobic base. You can get away with a higher volume of lower intensity tempo runs with your 400/400h types very early in the season. But at the end of the day, speed is king. And speed must be trained year round. So, regardless of the temperature, acceleration development must take priority over all other types of training..." Read the Rest of This Article... 

3. Middle Distance Winter Training

Cold Weather Training

"Middle distance winter training is the time of the year that many physiological development gains can be made in middle distance athlete fitness, and not just in the endurance component of training..." Read the Rest of This Article...

4. Winter Development in Cross Country Training

Cold Weather Training

"Weather will limit some training skills from being done, and no bio-motor skill can be developed in isolation, yet an emphasis on skills other than endurance can be made.  As you visit with your athletes about implementing new skill development it is important to stress trying to practice perfectly, and not just go through the motions.  As with any physical activity, doing them improperly is worse than not doing new skill development at all..." Read the Rest of This Article... 

5. Winter Workouts for Hurdlers

Cold Weather Training

"Three to four workouts a week is all you will need to come back fit for the first meet. You may run more than one tempo day per week (2), but never more than one speed-power or speed endurance run per week. The speed and power workout should start your week and make sure you have run some tempo or general strength before the next hard day..." Read the Rest of This Article...

6. Winter Break Workouts

Cold Weather Training

"Though this type of planning takes a little more work up front, it saves a lot of time later on and increases the likelihood of the athlete getting some sort of work done over break.  The alternative workouts may not be an ideal extension of training but it helps athletes maintain their momentum. If you do not give your athletes an alternative there will be days that they do not have access to a track, which will result in an excuse to skip a workout..." Read the Rest of This Article...

7. Cold Weather Considerations for the Runner

Cold Weather Training

"Cross country running performance can be adversely affected by the local effects of cold air temperatures on skeletal muscles, the slowing of reflexes, and metabolic changes that alter the nutrient supply to muscle tissue and the brain.  The maximum force production in muscle contraction is decreased by the cooling of the muscle fiber.  Enzymes do not function well outside of their optimum temperature range and this is the main reason force production is compromised..." Read the Rest of This Article... 

8. Winter Training and Athlete Wellness

Cold Weather Training

"The winter months are the time of year when people, including endurance athletes, tend to have more illness such as upper respiratory tract infections (URTI).  If an endurance runner engaged in heavy winter training should contract an URTI it could mean up to six or seven days of lost training..." Read the Rest of This Article... 

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