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Within the anaerobic lactate system, there are three different working units: Speed Endurance; Special Endurance 1; and Special Endurance 2. Each of these can be developed, as follows:

Working Units of Anaerobic Lactate System

Aerobic Energy System

Proteins, fat, and carbohydrate (glycogen) are used by the aerobic energy system to re-synthesize ATP. To develop this energy system, various intensity (tempo) runs can be done, such as the types of tempo runs described below:

Continuous Tempo: Long slow runs at 50 to 70 percent of maximum heart rate place demands on muscle and liver glycogen. The energy system responds by enhancing the capacity of muscle and liver glycogen storage and glycolytic activity associated with these processes.

Extensive Tempo: Continuous runs at 60 to 80 percent of maximum heart rate place demands on the system to cope with lactate production. Running at this tempo assists the removal and turnover of lactate and enhances the body’s ability to tolerate greater levels of lactate.