Wintervals Workouts – January 2025 

How Wintervals work: 

• Warm up before noon: We only have an hour of track time, noon to 1pm, so start your warm-up before noon to maximize your warm-up time and help prevent injury. 
• The ETHS Fieldhouse track is 160 meters per lap in lane 1. That’s 10 laps per metric mile. The track has 4 lanes and the distance in lane 3 is about 173 meters. Running in lane 3 adds 3-5 seconds per lap to your time, depending on your pace.
• When Running Hard: Run in lanes 3 and 4. Use lanes 1 and 2 to pass slower runners.
• Recovery Periods: Run easily or walk in lanes 3 and 4 except when passing slower runners. If you feel sore or very tired, stop running/walking - take a break. 
• Water: Bring water to drink during the mid-workout break and at the end of the workout. 
• Cooldown: To help your body recover from the workout, runs some easy laps after completing your intervals and take some time to stretch.
• Beginning Interval Runners: Consider running every other interval, stopping short of the full workout, and/or walking as a recovery until you get used to running intervals on an indoor track. Remember that you’re here to maintain/improve your fitness, not to get injured!