I’ve been reading really old threads on doing flying 50s, 40s, or 30s before a track workout, is this a good way to develop speed and would this be a good warm for a distance based workout? Like do this instead of strides??
I’ve been reading really old threads on doing flying 50s, 40s, or 30s before a track workout, is this a good way to develop speed and would this be a good warm for a distance based workout? Like do this instead of strides??
I think it would depend on what the primary event you are training for is. If truly sprinting at 100%, i'd make it an individual workout rather added on top to a complete other workout. But if you are like a super slow-twitch marathon runner, 100% effort sprints might not take that much out of you (I'd still probably make it an individual workout in that case and double with a regular easy run)
Flying50s wrote:
I’ve been reading really old threads on doing flying 50s, 40s, or 30s before a track workout, is this a good way to develop speed and would this be a good warm for a distance based workout? Like do this instead of strides??
if you are doing several all out, it's a workout itself rather than a warmup.
I would probably recommend doing them after. If truly sprinting probably a little aggressive for a warmup. Rather I’d do more conventional strides, starting relaxed before working into a sort of 90% sprint.
I do think they could have value, but would be more useful after than before.
In faster road racing they are done as speed work after an easy run, not in the same session as LT or vo2 intervalls and not on long run days.
Run Easy 30-45 min then add 6xhill Sprints + 6x Strides for example.
The problem putting everything into one session is recovery and focus.
It is better todo Sprints and then 8x800s on the next day or in the afternoon.
Sprints and then 6x800s in one session is just much harder.
One of the biggest benefits of running 6 days per week and/or doubling is that you can work diffrent things in diffrent sessions.
If you are just running 3-4 days per week, I would do a fartlek for speed instead so you also get some more miles in.
A popular variation of this is doing drills before workouts. The idea is your body is fresh, and you are training the nervous system to fire right, which is faster when nothing is fatigued.