Is there any value in running 30 meter sprints for a 5k runner?

Phillyrunner wrote:

It seems like such a short distance, I was wondering if there was any value,for a 5 to 10k runner, in running 30 yard repeatss.

Sorry for the bad spelling.

I would think it would be better to run 100 meters, with the middle 30 meters fast, but maybe not all out. Even for a super-slow twitch guy like me, 90% of top speed is still way faster than 5K race speed.

Sean Nunn

Raytown MO

depends ...

as mentioned by another poster, i think that they should be done in the middle of doing strides, or at the end. the shorter 30m sprints, if done properly will really help with "jumping" ... meaning accelerating very fast when it is time to go. sometimes, guys surging in an attempt to break others is lame at best - they gradually pick up the pace and "clingons" like myself can respond and get sucked along - defeating the purpose ... however, if you "jump" for 5 - 8 seconds, and can open up a big enough gap in a short amount of time, the "clingons" are more easily broken.

also, some folks have limited sprinting ability - and 30m sprints can help them to develop this ability.

Phillyrunner wrote:

It seems like such a short distance, I was wondering if there was any value,for a 5 to 10k runner, in running 30 yard repeatss.

No.

Yeah, they're good for increasing your maximum power-- think of them as a more run-specific form of one-leg squats. I think 30 meters is a little too short, but 100 meters is definitely too long. Find a distance that you can run explosively without straining. Another good option is ten second hill sprints.

Anyway, the point of increasing max power is this: you run the 5K at the same % of max power as you did previously, but now that same % is a faster speed.

Yes,if you do them as Lydiard specified at correct phase of training cycle.

yes, if you run 20-40 in a row without breaks...