The Anaerobic Lactate (Glycolytic) System

Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor causing fatigue in runs of 300 metres to 800 metres.

Sessions to develop this energy system:

• 5 to 8 × 300 metres fast - 45 seconds recovery - until pace significantly slows

• 150 metre intervals at 400 metre pace - 20 seconds recovery - until pace significantly slows

• 8 × 300 metres - 3 minutes recovery (lactate recovery training) There are three different working units within this energy system: Speed Endurance, Special Endurance 1 and Special Endurance 2. Each of these units can be developed as follows:

The Anaerobic (ATP-CP) Energy System

Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 5 seconds. This gives us around 5 to 7 seconds of ATP production.

To develop this energy system, sessions of 4 to 7 seconds of high intensity work at near peak velocity are required e.g.

• 3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5 minutes/set.

• 15 × 60 metres with 60 seconds recovery

• 20 × 20 metres shuttle runs with 45 seconds recovery