DEVELOPING SPEED AND SPEED ENDURANCECommon terminologyLength of runComponent and description of objectiveEnergy system% of best performanceRest reps/sets

Extensive TempoGreater than 200mAerobic capacityAerobic Less than 69%Less than 45s / 2min

Less than 100mAerobic powerAerobic70 79%30 90s / 2-3min

Intensive TempoLess than 80mAnaerobic capacity (lactic acid capacity)Mixed aerobic / anaerobic80-89%30s 5min / 3 10min

Speed20 80mSpeedAnaerobic powerAlactic acid strength Anaerobic alactic90-95%95-100%3-5min / 6-8 min3-5min / 6-8min

30 80mAlactic short speed enduranceAnaerobic capacityAnaerobic powerLactic acid capacityAnaerobic alactic90-95%95-100%1-2min / 5-7min2-3min and 7-10min

Speed EnduranceLess than 80mGlycolytic short speed enduranceAnaerobic capacityAnaerobic powerLactic acid capacityAnaerobic glycolytic90-95%95-100%1min / 3-4min1min / 4min

80 150mSpeed enduranceAnaerobic powerLactic acid strengthAnaerobic glycolytic90-95%95-100%5-6min / 6-10min

Special Endurance I150-300mLong speed enduranceAnaerobic powerAnaerobic glycolytic90-95%95-100%10-12min / 12-15min

Special Endurance II300-600mLactic toleranceLactic acid capacityLactic acid tolerance90-95%95-100%15-20min / full

RUNNING SCHOOLThese drills can be done from anywhere between 20 100m and are great for part of a recovery workout.Start athletes at a fast jog and as they get better/more used to the drills, their speed can increaseThe letters refer to the Mach drill that you are doing. They should be done aggressively and in quick succession of one another with a few steps of jogging before repeating the exercise. Start with doing it on each leg separately and then work your way up to doing them on both legs.Example of a workout: 3 x 4 x 60mAA , AB , AC one on each leg, two on both legsrest: walk back / 6 min

Other combinations: BB, BC, AAA , AAB, AAC etc .