Acceleration vs Sprint speed: Are You Training Wrong?

You’ve been training hard. You feel sharp off the line. 

But after the first few strides?
You start getting caught by your opponent.

It’s like something’s missing.
You’re quick… but not fast.

That’s when the question kicks in:
Wait — am I training acceleration and sprinting the right way?
Are they even the same thing?

Because if they’re not, what’s the difference, and how do I train both?

If that’s something you’ve been wondering, or if you are struggling with this.
This edition clears it all up and will show you the difference and how you can train them both.

— Paco Raven, Editor and Founder

Inside This Edition

• In Our Mailbox

• On Your Mark

• Get Set

• Audience Reaction

• Go

• FAQ: What You Asked

Acceleration VS Sprint Speed: same or different

When you hear “sprint,” it all sounds the same — just running fast, right?

But there’s a difference between getting up to speed and staying there.

That’s where the sprint curve comes in.

Imagine your sprint as a curve: it starts steep, then gradually levels out.
The steep part? That’s acceleration — those first powerful steps that get you moving.
The flat part? That’s max velocity — when you’re at top speed, flying down the track or field.

Here’s why that matters:

You don’t reach max speed in your first few steps.
It usually takes around 20 to 30 meters before you even get to your fastest pace.

That means acceleration and max velocity are different parts of the same run, and they each need their kind of training.

Pushing a sled or doing hill sprints will build your first few steps — the drive, the push, the explosion.

But if you want to stay fast once you’re up to speed, that’s a different job.
You need drills that focus on upright mechanics, quick turnover, and running relaxed at high speeds.

And here’s the key most athletes miss:
Getting better at one doesn’t automatically improve the other.

You can be explosive off the line and still slow at top speed.
Or you can float once you’re moving, but struggle to get going.

To truly get faster, you have to train the whole curve, not just part of it.

You don’t need more running drills.
You need the right ones, matched to the part of your sprint you’re trying to improve.

Let’s start with acceleration.

These are your first 5–10 steps.
It’s all about getting out strong, pushing hard, and covering ground fast.

A simple drill to dial that in?

Falling Sprints

Stand tall, up on your toes.
Lean forward until you feel like you’re about to fall — then sprint out of it.

No backward step. No hesitation.
Just fall and go.

This teaches your body to commit forward and explode from that first step, just like in a game or race.

Now, once you’re past that early drive phase and up to speed, that’s max velocity.

It’s where your form matters most. You need to run tall, relaxed, and fast without losing control.

To train this?

Try 4x60m sprints

Full rest between each rep.
Think smooth, bouncy, and upright.

You’re not just trying to be fast — you’re teaching your body to stay fast under pressure.
That’s where max velocity is built: when you feel light, rhythm is clean, and your legs turn over without forcing it.

Do these consistently, and you’ll feel the curve connect — from explosive start to full-speed finish.

It’s not just about effort. It’s about teaching your body to organize the sprint, one phase at a time.

And when both ends get sharper?

That invisible speed gap?

You’ll close it.

Fast.

What do you think about this email? Tap your choice below and share your thoughts. Your feedback helps us make The Stoiclete even better!

Thank you for reading.

Next Monday, we will be back with a new Q&A edition. In this edition, we will be answering a question about the importance of a strong core and why you should stop training for abs.

And if you missed last Monday's Q&A on how to improve your throwing and hitting power. Read it here.

Until next week,
Paco Raven, Editor & Founder
The Stoiclete

FAQ: What You Asked

What’s the difference between acceleration and sprint speed?

Acceleration is how quickly you build speed in the first steps of a sprint, while sprint speed (or max velocity) is how fast you’re moving once you’ve hit top speed, usually after 20–30 meters. They’re different parts of the sprint and need different types of training.

How far should you sprint to train max velocity?

To train sprint speed, you need to run at least 30–40 meters so you actually reach top speed. Short sprints like 10–20 meters are good for acceleration, but won’t push your max velocity.

Which drills improve both sprint acceleration and top speed?

You can’t train both effectively at the same time. Acceleration and top speed need different drills/exercises to train them well. Use falling sprints to train acceleration and build explosive power in the first steps. For top speed, run longer sprints like 4x60m, where you can practice your form while doing full strides.

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.