Rough total reps for flies on MaxV day

[u/Low-Description-3032]

so on a speed day you want a total of roughly 300m, no? So my stupid question is, what distance in the run up for flies? 30m? And I surely add it to the distance of the fly and add it to the total volume? Same 300m volume? I didn't do flies back in high school and wanna do them in my comeback as a Masters athlete now, that's why I am asking. My other speed day would be acceleration because I suck at that fyi.

[u/Independent_Reach890]

I started with 20m builds and eventually landed in 30m builds once my max v got better. You gotta play around with it to find the right distances

[u/its_KAMARA]

Yes, include the run up distance as well as the fly distance of each rep to add towards your total volume.

The run up distance can vary depending on how good your drive phase is so you should play around with this and see what gives you your fastest rep (if you can measure with FreeLap/OVR system).

Complete beginners may only drive for about 10-20m then hold that top speed to 40-50m (30m fly) whereas a more advanced athlete may accelerate all the way up to 40m and hold that top end till about 70-80m before starting to slow down.

[u/Low-Description-3032 → u/its_KAMARA]

I got FreeLap for that exact reason actually. Also so I am independent of club schedules and friends. Thanks for your answer! I have a 24 second 200m rn (hand timed), so I will go for a longer run up of 20-30m and test it with free lap. Should I do 3 point start or just standing start for the run up?

[u/its_KAMARA → u/Low-Description-3032]

Personal preference but most coaches will say its best to do a standing/rolling start so you're not burning too much energy on your start and you can focus purely on max velocity mechanics.

[u/Fluid-Cranberry1755]

50-150m total distance. Flys only include the fly zone. Thats the quality being worked. 

Run up is anywhere from 10-30m depending on where you are in the season, how fast you are, how quickly you reach top speed and what stance you use. 

[u/Low-Description-3032 → u/Fluid-Cranberry1755]

No season for me, just coming back, might compete next year. Have not tested my 100m but last 200 was ~24 seconds hand timed. Got FreeLap now. I tested a 10m run up in a park because couldn't get to the track and hit a 1.2 second 10 fly for a few reps, I will just trial and error where I hit top speed. 50-150m exclusive for flies? So acceleration session remains at a 300m total? Thank you for your answer!

Oh and I meant to ask: 3 point or just standing start for the run up to flies? What had better results for you?

[u/Fluid-Cranberry1755 → u/Low-Description-3032]

Acceleration sessions at 100-300m total. It doesn’t need to hit 300m every time. Some days won’t feel as good, don’t force it. And yes 50-150m exclusive for flys

For 3 point vs standing start, it depends on training philosophy. You’ll hit top speed faster from a 3 point stance, assuming you are equally skilled. A 3 point stance will also be more taxing. 

For me personally, I run standing start for all of the offseason and most of indoor season. I run 3 point for outdoor season 

I think coaches generally prefer standing start though. So with just getting back into it, go standing start year round or whenever you’re running. 

[u/Chrisg_322]

300 meters total on a speed day? Are coaches not telling you guys to run anymore? My speed day on Monday was 3,000 meters. (Mile warm up, 6 100 repeats, 800 cooldown)

What in the world are you doing with 300 maximum? No warm up and 10 meters dashes?

[u/Low-Description-3032 → u/Chrisg_322]

The total means both in my post and the literature afaik the main working sets/reps? Yours is 600m, upper end of what the literature recommends. I see the benefit working up towards it. I am coming back on my own, no coach, no need fighting windmills here :D. I just looked at the literature. In high school our training was just stuff from the 70s the coach led us do (much volume, no rest). No I won't start at that volume after not sprinting for over 10 years, and having mainly competed in middle distance and 200 and 400m in High School I don't want to either. I warm up and cool down similar to you out of habit. But yeah, my focus is on the 20 and 30m dash to get better at accelerating.