Maximum Velocity

Track athletes want to know how to run faster times and how to increase their maximum velocity.  They know that if they increase their running speed, they can edge out their competition in the sprint events with faster times and could prove to be a great asset to their teammates in the relays as well.

In the sprint events, top speed is also known as maximum velocity.  This refers to is the highest possible sprint speed you can achieve, but only for a short period of time before mechanical deceleration and fatigue slow you down.  In order to maximize the potential of your top-end race velocity, you’ll need to have a well-executed acceleration out of the starting blocks.  If your acceleration phase is too short, it can cause unnecessary deceleration in your sprint races.

Aside from acceleration, you will also have to work on sprint mechanics and speed training appropriate for a faster maximum velocity.  This can be done through running form drills and speed workouts that specifically train maximum velocity. Below you will find helpful workouts that are sure to increase your running speed and take your max velocity sprinting to new levels.

If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

 

Free workouts that increase maximum velocity

 

3-4x 3x 30-50m assisted sprints with a bungee @ 95-100%   3′/6’


3×3 Fly 30’s @ 95-100%    3′/6′   (30m accel. zone with 30m fly zone)      

Important Notes: 

  • Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.
  • Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.
  • Decelerate gradually after fly zone to reduce risk of shin splints.
  • Walking recovery is strongly recommended during this workout.


3×3 Ins and Outs @95-100%    3′/6’

Different variations of Ins and Outs:

  • 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  • 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  • 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  • 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

Important Notes: 

  • IN = Fly | Out = Maintain velocity with relaxed arm mechanics.
  • Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.
  • Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.
  • Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.
  • Walking recovery is strongly recommended during this workout.

 

100m/200m training program (learn more)