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• To develop this energy system, sessions of four to eight seconds of high-intensity work at near peak velocity are required, for example:

• 3×(10×30 metres) with recovery of 30seconds/ repetition and five minutes/set;

• 15×60 metres with 60 seconds recovery;

• 20×20 metres shuttle runs with 45 seconds recovery. A shuttle run consists of continuous running between two lines.

ANAEROBIC LACTATE (GLYCOLYTIC)

SYSTEM

The body resorts to stored glucose for ATP when the CP supply is depleted. In anaerobic conditions, the breakdown of glucose or glycogen results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor that causes fatigue in runs of 300 metres to 800 metres. Sessions to develop this energy system are outlined below:

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

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

• 8×300 metres — three minutes recovery (lactate recovery training).