Skip to main content
Member Login
Instagram
HomeWintervals

2026 WINTERVALS • 2PM 
SUNDAY ETHS FIELD HOUSE 

 

Wintervals Workouts  


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! 

About Coach Keith Holzmueller

Keith has been a competitive runner since high school, and is a frequent age group winner on the CARA Race Circuit. For a number of years he coached track and cross-country for local youth programs.

January  2026 Workouts at a Glance:

 

 

January 11: Six 3-minute intervals (18 minutes, moderately fast) 

Use this week to get your body used to the indoor track. Run faster than your normal outdoor training pace but more conservatively than you would on a 400M outdoor track. Everyone will start each interval together and will have the same recovery periods. The recovery periods will last 2 minutes, slightly longer than you’ll have for similar workouts later in the Wintervals schedule. You will have a 3-minute water/rest break after the third interval and will switch your running direction on the track after the break. 

January 18: Eight 2-minute intervals (16 minutes, moderately fast) 

This week’s intervals are shorter than last week, so you can run somewhat faster but don’t overdo it. Everyone will start each interval together and will have the same recovery periods, which will last 75-90 seconds. You will have a 3-minute water/rest break after the 4th interval and will switch your running direction on the track after the break. 

January 25: Timed ladder (18 minutes fast) 

This week you’ll extend your longest intervals to 4 minutes. Interval periods will be 2, 3, 4, 4, 3, 2 minutes. Try to run these significantly faster than your normal running pace. Everyone will start each interval together and will have the same recovery periods, which will last for 1:30-2:30 minutes. You will have a 3 to 4-minute water/rest break after the first 4-minute run and will switch your running direction after the break. 

Click button below for details

January 2026 indoor workouts