The Indoor Track Hallway Blues

It’s that time of year again. You are stuck in a hallway. You have logistically mastered some form of a fly-10 with minimal run-ups and various “break mechanisms” to slow your runner (we run into an old high jump pit which always showers the runner with various foamy particles). You have found a way to do start and acceleration work on the slippery tiled floor. You tell yourself and the athletes that it is actually helping because it creates a surface environment that challenges your body and they have to be perfect or else fall. Your last hurdle is that you have meets that are looming where athletes have to run a 200 and 400 and you want your athletes to look respectable in those races. At the very least, you don’t want their doors blown off and have to fight the “we’re doomed” mentality. And certainly, you don’t want your athletes to be the ones who do drama … “I’m dying!” or “I’m sick!” or “Where’s the garbage can!” We have all seen it too many times!

To help deal with this scenario, I have come up with a hallway speed endurance workout using repeat flys. My base race is a 200m dash. If you can run a good 200, you can run a good short sprint and a good 400. This is the philosophy on how I created 23 sec runs. (Editor’s note: Chris Korfist was the originator of the 23-second drill). I figured if I can get 4 guys to run 23 sec in a 200 indoors, we have a good shot at doing well outdoors in the relays. So, our base will be to work around 200m. My goal is to try to replicate as much of that speed as possible in a really short distance.

First, I need to figure out how long of a measured fly I can run. For me, I can do a good 10m. If we try to go any longer, we will have a difficult time getting to and slowing down from top-end speed. My athlete will then run a fly 10 and I record his time. Let’s say the sprinter runs 1.00 seconds in the fly-10. After he comes through, he can walk back and go through again when he feels he can stay within 10% of his best time. He needs to stay under 1.10 as long as possible. Once he runs a 1.10 he gets a warning. I use this percentage because it is a little more than the speed decrement in a 200, especially indoors. So far, not that different from a speed workout. Here is where the endurance part come into play. They have to get to 200m as quickly as possible. So, I am timing the total duration of their 20 x 10m workout. Sprinters will usually take more rest in between their runs to accomplish their reps. Now they have a benchmark for the next workout.

Here’s another option: you can use the set time and add volume by increasing the total distance. So, first workout might take 8 minutes to complete 200m. The following speed endurance workout might take 8 minutes to complete 240m or 7 minutes to complete 200m. The first workout, like most first things, will simply be an introduction, a trial run. Once they get a feel for the pacing, it becomes demanding. You can even add a jog back to decrease the time. Eventually, we will create a workout that consists of sprint density. Building this base will pay off when we get outside and need to sprint a 200m or 400m.

I go in small groups of 5-6. It is manageable and there is space to walk back without getting crowded. And, they have to breathe through their nose. They cannot have their mouth open at any time. Give it a try. It is a lot harder than it seems.

Chris Korfist
Twitter: @korfist
Twitter: @TFConsortium
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