Reach maximum velocity with these flying sprint workouts

We all know the importance of speed training for runners, whether you’re aiming for a 5K PB or gearing up toward a spring marathon. Flying sprints are a fun way to practise running at top speeds on warm, already-moving legs. Characterized by a dynamic burst of speed while you’re already running, flying sprints offer a unique set of benefits that can help you become a faster and more efficient athlete.

What are flying sprints?

“Flying sprints” refer to running at maximum speed over a short, predetermined distance, typically 20 to 30 metres, after a running, accelerated start. Unlike traditional sprints that begin from a stationary position, flying sprints capitalize on the momentum gained during the approach. This approach not only mimics the demands of real-world running scenarios, but also engages different muscle groups and can contribute to a more holistic and functional form of speed development.

Flying sprints are generally done over very short distances—with flying sprint repeats of less than 30 metres being the most common distance runners tackle.

How can flying sprints make me a better runner?

Because flying sprints emphasize explosive acceleration, they help runners refine their stride mechanics. The brief yet intense nature of these sprints encourages runners to maximize power output and stride length during the critical acceleration phase.

Beyond just pure speed, flying sprints aid in boosting speed endurance. By incorporating these bursts of high-speed running into training sessions, runners enhance their ability to sustain a faster pace for extended periods. The transition from an initial running start to an all-out sprint challenges runners to maintain optimal biomechanical efficiency, demanding quick adjustments in posture, foot strike and arm movement and ultimately refining overall running form.

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For all of these workouts, it helps to place cones or markers of some kind at 10, 20 and 30-metre intervals along a track or road, so that you can easily see where to kick into sprint mode, and where your sprint should end.

Flying 10s

Warm up with 10-15 minutes of easy running and dynamic drills. Make sure your muscles are feeling loose and ready to run fast.

First, accelerate for 20 metres, aiming to hit full speed by the 20m mark. Sprint at max effort for 10 metres (the flying sprint portion). Gently slow down at a pace that feels comfortable, and then walk back to your starting point. Take 2-4 minutes for recovery.

Repeat 6-8 times, adjusting repeats as needed to make this an accessible workout for your ability. Cool down with 10 minutes of easy running.

Flying 20s

Warm up with 10-15 minutes of easy running and dynamic drills.

Accelerate for 20 metres, aiming to hit full speed by the 20m mark. Sprint at max effort for 20 metres. Gently slow down at a pace that feels comfortable, and then walk back to your starting point. Take 3-5 minutes for recovery.

Repeat 4-8 times. Cool down with 10 minutes of easy running.

Flying 30s

Warm up with 10-15 minutes of easy running and dynamic drills.

Begin by accelerating for 25 metres, followed by a 30-metre flying sprint. Slow down at a natural pace, and then walk back to the starting point. Take 3-6 minutes to recover after each rep.

Repeat 4-7 times. Cool down with 10 minutes of easy running.

Always be cautious and patient when incorporating any new, challenging workout into your routine. Make sure to begin with a thorough warm-up to prepare your muscles and joints for the hard efforts, even if they’re short. Start with shorter sprints and gradually increase distance and intensity as your fitness and ability increase. Allow for ample recovery between sessions to prevent overtraining and optimize the benefits.