Run Through the Cold: Realistic Winter Goals That Fuel Spring PRs

It’s only a matter of time before the thrill of the fall cross country season comes to an end and we enter the winter months. Once the weather turns cold and/or XC meets conclude, there is a real temptation to swap running for spending time relaxing indoors.

Runners might think that there is a long time before the spring track season starts, especially those who sit out the indoor track season in the winter. The truth is that the months between November and March are actually one of the most important times of the year for distance runners. This is the time to build endurance and work on speed, an essential training time to set runners up for success for the spring track season.

It is important for runners to take time dedicated to rest and recovery. However, depending on previous training, this shouldn’t be more than a week or two for those looking to gear up for reaching their goals.

However, the winter brings its own set of challenges, from weather to shorter daylight hours, busy school schedules, and holidays. The best way to keep running momentum going this winter is by setting smart, achievable running goals that bridge the gap between cross country and spring track.

Here’s why winter running matters and how to set smart goals that keep you motivated, consistent, and ready to crush your next season.

Why Winter Running Rules

Cross country courses are tough. Runners climbed hills, trekked through mud, and increased their distance. After the fall season ends, the body absolutely needs its rest, but it’s smart to get in light jogs or walks during that recovery period.

Then it’s time to get back to training. Winter is the ideal time to build a strong aerobic base. This is important because athletes need a foundation first before then being able to progress and set spring goals like setting a PR or winning specific distance races. Focus on steady mileage to build a running base, which strengthens the cardiovascular system, improves oxygen delivery to muscles, and builds the stamina needed for faster racing later.

There may be cooler and even cold weather, which some runners prefer. Runners might find they can work harder in the cold compared to the heat. It’s important to brave the cold or stay motivated in the winter  because taking too much time off after cross country can lead to fitness loss and make it harder to prepare for track season. It also builds mental grit that can give runners a competitive edge.

With more time to work on mechanics, winter running is the perfect time to focus on form and running efficiency.

How to Set Realistic Winter Running Goals

The first step is to think about goals and write them down.  Remember, goals should be realistic and attainable, but don’t be afraid to push yourself. Set a smaller goal or two, as well as a larger goal for track season. Then the runner can start strategizing (with help from a coach) the training load and approach to crushing those goals.

Remember that winter training isn’t about running your fastest workouts or hitting peak mileage. Approach winter training with the focus being on steady progress and consistency. Here are some realistic goals to guide your winter running plan:

1. Establish a Consistent Mileage

One of the simplest and most effective winter goals is to set and then run a consistent number of miles each week. This should be a number that is slightly less than peak cross-country mileage. Make sure this is a mileage goal that is attainable.

2. Work on Strength Training and Mobility

Preparing for setting a spring PR means taking the winter as a time to address weaknesses that may have surfaced during cross-country season. Along with consistent, steady-paced runs, add two strength sessions per week, along with mobility work and dynamic stretches to improve running economy and prevent injury.

3. Add In Long Runs

The winter off-season is the ideal time to incorporate one long run per week to build endurance. The long run should progress to add one to two miles every week a few times throughout the summer. These should be at a slower pace. Long runs build an aerobic base without adding too much stress.

4. Cross Train

Winter conditions can make it difficult to run outdoors all the time. Those without a treadmill or gym membership will need to get creative with workouts. Use wintry weather conditions for strength training or cross-training.

5. Set Process-Oriented Goals

Winter isn’t the time to set a strict pace or race time goal. This may be the larger goal for spring track, but focus on the process of winter training. Set goals like running four days per week or getting to a long run each week.  These process-oriented goals keep you motivated and build habits that lead to success in the spring.

The Payoff: A Stronger Spring Season

Runners who stay committed through the winter may see dramatic improvements once track season arrives. Runners will be in better shape and more confident to tackle spring goals after taking the time to train during the winter.  Come spring, you’ll thank yourself for every cold, determined mile.