Most runners have one! The workout that makes you hesitate when you see it on the schedule.

Maybe it's speed work. Maybe it's hills. Maybe it's the long run that feels intimidating before you even start. Whatever it is, most runners have a session they would rather skip, shorten, or push to another day. However, the run you keep avoiding might be the one that helps you grow the most.

Why We Avoid Certain Workouts

Usually, it’s not because we’re lazy or unmotivated. We avoid the runs that challenge us.

Speed workouts can feel intimidating because they force us to run at uncomfortable paces. Intervals require us to push beyond our comfort zone. Long runs demand patience and commitment. Hills test our strength and remind us that running doesn't always get easier.

These workouts expose our weaknesses. And that’s exactly why they are valuable. The areas where we feel the most uncomfortable often reveal the biggest opportunities for improvement.

Find The Run You Avoid

Ask yourself:

1. Which workout do I hope disappears from my training plan?

2. Do you dread seeing mile repeats?

3. Do you suddenly have a scheduling conflict when hills are on the calendar?

4. Do long runs feel like something you have to survive instead of something you get to experience?

Your answer can tell you a lot about where you have room to grow. Avoidance is a clue. It points directly toward the strength or confidence you need to develop.

Turn Weakness Into Strength

The goal isn’t to force yourself through every difficult workout and make training miserable. The goal is to approach those challenging sessions with a different mindset.

1. If you avoid speed, try to remember that speed workouts aren't about proving how fast you are. They’re about teaching your body efficiency, improving your running economy, and becoming more comfortable running at faster paces.

2. If you avoid hills, remind yourself that they build strength and confidence. They improve your ability to handle changes in terrain and teach you how to maintain effort when pace naturally slows. A hill isn't a sign that you're running poorly. It's an opportunity to become a stronger runner.

3. If you avoid the long run, remember it isn’t just about distance. It teaches patience, fueling, pacing, and mental toughness. It builds the confidence that you can handle challenges when they show up on race day. The long run is where many runners discover they are capable of more than they thought.

Don’t Let Fear Make Your Training Decisions

It's normal to feel nervous before a hard workout. Even experienced runners have days where they look at the schedule and think, "Do I really have to do this today?" The difference is that they don't let that feeling decide for them.

Confidence doesn't come from avoiding hard things. It comes from doing hard things and realizing you can handle them. Every challenging workout you complete gives you evidence that you are becoming a stronger runner.

Start Small

If you've been avoiding a certain type of workout, you don't need to suddenly make it the hardest session of your training cycle. Start by changing your approach.

1. Add a few short hills after an easy run.

2. Try shorter intervals before longer ones.

3. Break a long run into smaller milestones.

4. Build confidence through small wins.

The goal isn't to eliminate discomfort. The goal is to become more comfortable being uncomfortable.

The Workout You Avoid Might Be Your Advantage

Your hardest workout is your greatest opportunity. The thing you keep avoiding may be the exact thing that helps you become a more complete runner.

So the next time you see that workout on your schedule, the one you hope gets changed, shortened, or canceled, pay attention. It might not be the workout standing in your way.

It might be the workout that helps you move forward!