Top-speed session: flying 20s — start position
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Top-speed session: flying 20s — end position
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Top-speed session: flying 20s

A run-in build-up followed by 20 m at top speed. It trains the maximum speed that the acceleration work leads up to.

Duration
≈ 45 min

The session

  1. Warm up: 10 min jog, drills (A-skip, B-skip, straight-leg bounds), 3 × 60 m strides.
  2. 5 × flying 20 m: build up over 20–30 m, then hold top speed for 20 m. Walk back, 3–4 min rest.
  3. 2 × 60 m relaxed strides.
  4. Cool down: 5 min easy jog.

Tips

  • Relaxed face and hands at top speed.
  • Not the day after heavy leg strength work.

Good for

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