I've heard they are really good for increasing speed, so I was wondering how a distance guy would do them. For example do a distance run then end with the 30s or would the 30s be the whole workout themselves?
I've heard they are really good for increasing speed, so I was wondering how a distance guy would do them. For example do a distance run then end with the 30s or would the 30s be the whole workout themselves?
30s wrote:
I've heard they are really good for increasing speed, so I was wondering how a distance guy would do them. For example do a distance run then end with the 30s or would the 30s be the whole workout themselves?
there are differing takes on this. good luck getting a straight answer.
30s wrote:
I've heard they are really good for increasing speed, so I was wondering how a distance guy would do them. For example do a distance run then end with the 30s or would the 30s be the whole workout themselves?
As usual, different things work for different people.
I think *most* people would benefit from doing these alactically, which means keeping them at 30m (unless you're *very* fast, in which case you might be able to cover 40m or even 50m--plus your flying start--in six seconds or less), and making sure to get full recoveries after each. These are *not* wind sprints.
For optimal neuromuscular conditioning these flying 30s should be toward the beginning of a training session (though after a good warmup), and not after a distance run. Skills--even skills that will need to be used in conditions of fatigue--are best learned when fresh. There's nothing wrong with doing strides (though I prefer the term "pickups") after a distance run, and I've prescribed them routinely, but those won't actually develop speed the way flying 30s (when you're fresh) will.
As to whether to make the 30s your whole training session, people differ and I'm not wedded to one particular protocol. I know that some people like to follow flying sprints with a moderate-pace, moderate-distance run; others like to keep the sprints as a separate session, particularly if they're training 2-3 times a day. And some like to intersperse them in a weightlifting workout.
I did these frequently in college. We did them after steady/recovery runs. It is probably most beneficial to do them after a warm-up but before a run.
We did them after runs because the run itself was more important to us. It might be hard to do a significant run after them; they affect people differently. Some people are fine and it really drains others.
This question has been asked a few times on here. There are a couple useful threads if you just search flying 30's.
This is an interesting question as I am currently putting two very young teenage girls (13 and 15 years old) through some rather vigorous sprint training. Both of these young ladies would be considered distance runners as they both broke 5:10 for a 1500 meter run last year at the Portland Track Festival. The program I run has produced 4 girls who have broken 7.50 for 60 meter dash and 4 high school boys who have broken 6.90 for the 60 meter dash as well. To give further background on this situation, both girls are sisters who have lived the majority of their lives at altitude (+5000 feet) and they have an older sister who is still in high school who is one of the young ladies who have broken 7.50 in the 60 meter dash. Neither girl has done any distance training during this current training cycle sticking with a high volume of explosive contact work and some weight lifting.
The younger sisters electronic 30 meter fly times after a 30 meter run in before the training cycle were around 4.00 while the older sister was around 3.80. After the first phase of the training cycle was over the times for the younger sister were around 3.80 while the older sister time was around 3.60. The older sister is a freshmen in high school but didn't go out for cross country even though she has a 3200 meter cross country time under 13 minutes. The younger sister is in the 7th grade and also did not train or run cross country. Both sisters have made noticeable improvement in their 400 times with the younger sister improving by 6 seconds and the older sister improving her time by 9 seconds.
Going back to the original question of, if doing 30 meter fly's would help speed for a distance runner, the jury is still out. I run a club track program and the older sister is going to participate in the upcoming track season for her high school so I'm not in control of what she runs. With the ability to run sub 5:30 for 1600 meters and having already ran a sub 2:30, 800 meter time while in middle school I'm sure her high school coaches will test out just how fast she is in both races. She will have a 800 meter time after this weekend though so that may be able to give a result that can be quantified although she has done no aerobic training as far as I know for this race.
Having read various opinions on distance runners combining plyometrics and weight lifting I really don't think much of a benefit is gained as any benefit gained would be compromised by the training that it would take to get aerobically fit. The good thing about this current situation is that I could be proven wrong by the very athletes I am currently working with in my program.
A very similar thread. Poster V makes some great contributions. Weed through some of the distance bias on the thread and you’ll find some great stuff.