Story By Coach Bjorn Jansen
A successful indoor season doesn’t happen by accident. It’s the result of a well-structured plan that builds fitness, sharpness, and confidence week by week. At SpeedPro, we approach the indoor season with clear phases, purposeful sessions, and coaching details that help athletes progress consistently from winter preparation into indoor racing and beyond.
This article breaks down how to structure an indoor season so that every athlete, sprinters or middle-distance runners, can train effectively, avoid burnout, and peak when it counts.
The Three Phases of a Well-Built Indoor Season
A strong indoor season follows a clear progression. At SpeedPro, we break the training block into three distinct phases, each with its own purpose and demands.
1. Foundation Phase — Building the Base
This first phase develops rhythm, aerobic support, and general strength. Sessions emphasise controlled speed, efficient movement patterns, and technical consistency. Athletes learn the basics that underpin later performance: staying relaxed, building race rhythm, and developing the race fitness required for indoor racing.
2. Development Phase — Increasing Speed and Specificity
As the indoor season approaches, training becomes more targeted. Sessions sharpen acceleration, bend running, speed endurance, and race modelling. Recovery becomes more critical as intensity rises. The aim is not only to run fast but to run fast with precision.
3. Competition Phase — Executing Under Pressure
Racing becomes part of the programme, and sessions focus on maintaining sharpness rather than building volume. Technical execution, rest, and recovery determine success. The goal is always the same: deliver your best performances at key races.
Why Structure Matters for the Indoor Season
Indoor racing is demanding, with smaller tracks, tighter bends, quicker races, and shorter recoveries between rounds. Without structure, athletes risk fatigue, inconsistent performances, or missed opportunities.
A clear plan:
- prevents overtraining
- ensures sessions build logically
- helps athletes peak at the right time
- maintains technical form under fatigue
- supports confidence heading into competitions
At SpeedPro, athletes progress fastest when coaching is intentional, and every phase seamlessly flows into the next.
Choosing the Right Races for Development
Not all races serve the same purpose. Some sharpen execution; others test endurance or build tactical awareness. We guide athletes in choosing races that align with their training phase, rather than chasing results without context.
For example:
- Early-season meets build confidence and test race models
- Mid-season meets refine execution
- Championship meets reveal readiness
The race calendar should never dictate training; the training should dictate the race calendar.
Balancing Training Volume and Recovery
Indoor training can quickly become intense. To maintain progress, recovery must be intentional. At SpeedPro, we balance the week carefully: high-intensity sessions supported by technical drills, aerobic support, and appropriate rest.
Without recovery, athletes lose sharpness. With the right balance, they gain consistency, the hallmark of championship performers.
Coaching Detail Makes the Difference
What separates a good indoor season from a breakthrough indoor season is detail. Indoor tracks expose technical weaknesses quickly: rushed arm action, poor posture, inefficient bend running, or inconsistent stride patterns. Our coaching approach focuses on refining these elements early, so athletes enter competitions confident, controlled, and ready to race with purpose.
Finish Line
A well-structured indoor season builds more than fitness. It develops race readiness, consistency, and confidence, qualities that carry directly into outdoor success.
At SpeedPro, we coach athletes through every phase of the indoor season, ensuring their work is progressive, purposeful, and aligned with championship performance.
Train smart in winter, and the results follow.
