Flying 30 m Sprints
Five flying 30 m sprints with a 30 m build-up and full recovery, maximum velocity work for experienced runners after drills and strides.
- Duration
- 1 h 01 minestimated
- Distance
- 7.5 kmestimated
- Effort
- 47
- Level
- Advanced
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 4.1 | IntervalSprint Build-up, smooth acceleration | 30 m | 130-170% threshold pace85-100% HRmax140-200% FTP |
| 4.2 | IntervalSprint Flying 30, top speed, relaxed | 30 m | 145-200% threshold pace85-100% HRmax160-250% FTP |
| 4.3 | Rest Walk back, full recovery | 4 min | |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In a flying sprint you reach top speed during a rolling start and then hold it through a marked zone. Here you accelerate over 30 m and then run 30 m as fast as you can while staying relaxed. Each rep is followed by four minutes of walking and standing, and the session has five reps.
Because the acceleration is gradual, flying sprints let you train maximum speed with less strain than sprints from a standing start. A higher top speed gives you a bigger reserve, so race pace for the mile or 5k takes a smaller share of your capacity. The drills and strides in the warm-up prepare muscles and tendons for the fast running.
It is meant for experienced runners with no history of hamstring problems. Use it once a week at most, with at least 48 hours to the next fast session. Mark the 30 m zone with cones on a track or flat path.
Tips
- Keep the full four minutes of recovery between reps.
- Run tall with quick, powerful arm swings.
- End the session as soon as your speed drops or you feel tension.
Good forMile5kTrack
Season phaseBuild