![]() ![]() It makes sense to add more reps when the athlete can easily perform 6 x 200m with a work-to-rest ratio of 1:1/2 without running slower than 800m race pace on any 200m rep. Appropriate, progressive shortening of the rest periods will result in enhancement of the athlete’s speed-endurance abilities. ![]() When in doubt, allow for more recovery time, so the athlete can return to useful speeds on the remaining repetitions. If the athlete does start to run slower on any 200m rep, then the session is losing its value. One of the best ways to progress this workout is to gradually shorten the recovery periods after each rep, provided doing so does not diminish the speed of any subsequent 200m repeat. Therefore, the recovery periods after each rep starts off generous, usually a 1:4 work-to-rest ratio, so the athlete does not become excessively fatigued at any point in the session. Remember, high-end speed work is best learned and practiced with relatively low levels of fatigue. ![]() The session enhances the athlete’s ability to express high forces upon foot strike over short ground contact times. This workout can be performed throughout a season as a go-to race pace session. I like this session because it offers the 800m athlete manageable intervals to effectively increase their familiarity and confidence at race speeds. This is a classic middle distance workout and is useful for novice to world class athletes. It is a lot harder than it seems.Recovery - 2 minutes walk/jog after each rep They cannot have their mouth open at any time. And, they have to breathe through their nose. It is manageable and there is space to walk back without getting crowded. Building this base will pay off when we get outside and need to sprint a 200m or 400m. Eventually, we will create a workout that consists of sprint density. You can even add a jog back to decrease the time. Once they get a feel for the pacing, it becomes demanding. The first workout, like most first things, will simply be an introduction, a trial run. The following speed endurance workout might take 8 minutes to complete 240m or 7 minutes to complete 200m. So, first workout might take 8 minutes to complete 200m. Here’s another option: you can use the set time and add volume by increasing the total distance. Now they have a benchmark for the next workout. Sprinters will usually take more rest in between their runs to accomplish their reps. So, I am timing the total duration of their 20 x 10m workout. They have to get to 200m as quickly as possible. Here is where the endurance part come into play. So far, not that different from a speed workout. I use this percentage because it is a little more than the speed decrement in a 200, especially indoors. He needs to stay under 1.10 as long as possible. After he comes through, he can walk back and go through again when he feels he can stay within 10% of his best time. Let’s say the sprinter runs 1.00 seconds in the fly-10. My athlete will then run a fly 10 and I record his time. If we try to go any longer, we will have a difficult time getting to and slowing down from top-end speed. My goal is to try to replicate as much of that speed as possible in a really short distance.įirst, I need to figure out how long of a measured fly I can run. So, our base will be to work around 200m. 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. (Editor’s note: Chris Korfist was the originator of the 23-second drill). This is the philosophy on how I created 23 sec runs. If you can run a good 200, you can run a good short sprint and a good 400. To help deal with this scenario, I have come up with a hallway speed endurance workout using repeat flys. 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! At the very least, you don’t want their doors blown off and have to fight the “we’re doomed” mentality. 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. 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. You have found a way to do start and acceleration work on the slippery tiled floor. 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).
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