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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.

March  2026 Workouts at a Glance:

 

March 1: Easy-Medium-Hard Running (22 minutes total) 

You can get in some aerobic and speed training by running this workout with a group! There will be four cycles of easy-medium-hard effort. For each cycle, you will run 1-2 minutes at an easy pace, then 2-4 minutes at a medium pace (faster than a brisk distance run but slower than normal track speed), then 30-60 seconds at a hard pace. You will have a rest break midway through the workout and will switch your running direction after the break. 

March 8: No Wintervals – the Fieldhouse will be used by ETHS for a wrestling competition 

Think about running the Saturday morning SMLR, which meets at 8:15am at the Norris University Center, or Sunday in the Park, which meets at the Arrington Lagoon Picnic Shelter at 7:30am. 

March 15: 1600 Meter Time Trial (10 laps) 

This is a great tune-up for early spring races. Try to run the 1600 meters at a faster pace than your goal pace for a 5K or longer race. Runners will be divided into 2 or 3 different pace groups that will run in separate heats, starting with the slowest group. You will run mostly in lane 1, using lanes 2 & 3 for passing. The workout will start with a 2-lap run at your goal pace for the time trial. 

March 22: 2-to-3-minute intervals (20 minutes fast) 

Interval periods will be 2, 2, 3, 3, 3, 3, 2, 2 minutes. Everyone will start each interval together and will have the same recovery periods, which will last 75 to 100 seconds. You’ll have a longer water/rest break after the second 3-minute interval and will switch your running direction after the break. 

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March 29: 3 & 4-Minute Intervals (20 minutes fast) 

This is our final indoor workout before moving outdoors on Wednesdays. It’s a good workout to prepare for spring racing. Interval periods will be 3, 3, 4, 4, 3, 3 minutes. Try to run these at or close to your goal pace for a 5K to 10K race. Everyone will run these intervals together and jog/walk/rest together during the recovery periods, which will last 2-2½ minutes. You’ll have a 3½ minute water/rest break after the first 4-minute interval and will switch your running direction after the break. 

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March 2026 Intervals