Why Speed Work Should Be Fun (and Fast): Inside Our Running Sessions

If you're a runner on the Sunshine Coast or in Brisbane and you're looking to get faster, move better, and actually enjoy your speed work, then you might want to come and train with us. We run weekly FLYT speed sessions that are designed to make you a better runner by focusing on what really matters: efficient movement, high-speed running, and progressive training that keeps you sharp, strong, and injury-free.

FLYT: The Velocity-First Running Philosophy

We train a little differently here. At Wild Blue we're always about leaning into running as nature intended. Our FLYT speed sessions are just that, we believe that running faster, more often, makes you a more efficient runner. Traditional running programs often prescribe a lot of slow, easy running (to be clear, Zone 2 easy running absolutely has a place in EVERYONE'S running program), but too much can actually ingrain inefficient movement patterns. Our philosophy flips that on its head. We focus on quality running at higher speeds—because your body naturally moves better, with more biomechanical efficiency, the faster you run.

Our Saturday & Sunday Speed Sessions

We meet every Saturday at the Sunshine Coast University athletics track, and every Sunday at Keith Beavis Oval in Brisbane. These sessions are perfect for all levels of runners—from weekend warriors to competitive athletes—because they’re scalable and progressive. More importantly, they're fun.

What to Expect at a FLYT Speed Session

All of our sessions vary, but below is an example of one we like.

Bring a foam roller, a yoga mat, and a massage ball—we’re big believers in prepping the body properly. Here’s what a typical session looks like:

1. Myofascial Release + Mobility Work

We start with tissue release and dynamic mobility to wake up your fascia and prep your nervous system. Think foam rolling, targeted ball work, and joint mobility flows.

2. Isometric Strength Activation

These are simple but powerful. We use loaded positions like wall sits and single-leg holds to activate the muscles and prepare you for forceful, springy strides.

3. Warm-Up Run

A 5-minute light jog followed by 60 seconds rest. Nothing fancy, just enough to get the blood flowing and mentally lock into the session.

4. Main Set: Aerobic Turnover Builders

This is where the magic happens. You'll do:

• 3 blocks of:

  • 10 × 10 seconds @ 110% MAS (max aerobic speed)

  • 20 seconds rest between efforts

  • 2 minutes rest between blocks

This set builds high leg turnover and aerobic capacity without frying your nervous system. You’ll feel fast but not destroyed. This is the kind of smart speed work that makes you a better runner week after week.

5. Cool Down

A final 5-minute light jog to bring the heart rate down and promote recovery.

Our Brisbane Speed Session

Why Our Speed Sessions Work

Speed work doesn’t have to mean flat-out sprints that leave you sore for days. Our sessions are intentionally designed to improve your running mechanics, increase leg speed, and boost your aerobic power. Using the FLYT method, we train your body to be comfortable at faster paces and become more biomechanically efficient over time.

Plus, it’s just good fun. There’s something energising about running fast with a group, laughing through foam rolling, and seeing your own progress week to week.

Ready to Run Better and Smarter?

We’d love to see you at a session. If you’re looking for a structured, fun, and scientifically-sound running program on the Sunshine Coast or in Brisbane, sign up to any of our membership tiers.

Just bring your gear, your energy, and your love of movement.

We look forward to meeting you :)