30-50% of the energy requirement for running is stored during movement within the muscles and tendons, and it’s utilization efficiency is dependant upon muscle strength, movement skills, coordination and healthy tendons; all of which should be catered for in training.

Alactic system is for short bursts of high intensity energy lasting for a few seconds and needs to be high on the sprinters agenda. The Aerobic energy system is for moderate to long term exercise at low to medium intensity and of the least importance to sprinting, but it is essential for exercising the heart and lungs, so should not be ruled out. Finally, the Lactic system which bridges the gap between the other two, is extremely important from sprinters to 800/500m runners,. therefore it should come high on the agenda as its ‘life’ can be extended by training.

These three systems can be compared to a set of dumbbells, where the smaller, lighter version can move quickly, the Aerobic dumbbell is large and contains lots of energy but cannot move so fast while the middle dumbbell is slimmer, of modest weight and can move quickly for an intermediate number of repetitions before the energy moving it expires.

SPEED ENDURANCE =high intensity = Alactic (anaerobic) + lactic

The ability to maintain a high speed for long periods of time therefore the distance should be chosen to match the event. The speed of a 800m runner close to 100% effort is different to that of somebody training to race 100m. It is invariably beneficial to a sprinter when running for 7-15 seconds @95-100% intensity or 25-35 seconds for a 1500m runner.

SPECIFIC ENDURANCE = high intensity (also called Special or Specific Speed) is sub max running over 15 seconds @95-100% Especially good in the Pre Competition phase.

This is Anaerobic running and at a slightly lower intensity it provides an opportunity to optimize technique which is different over longer distances to that over shorter runs.

SPECIAL ENDURANCE = high intensity 95-100% without full recovery

Develops quality sprinting at race pace velocity (similar to Specific End) to enhance and maintain speed at the end of a race. The distances will naturally be less than race distance

EXTENSIVE TEMPO = lower intensity = aerobic A slower version of Intensive Tempo, avoiding the build up of lactic acid and reducing effect on CNS with runs at 60-75% intensity. Good for working on technique and Pre- Competition Phase

Stop training when the technique breaks down.

Speed should be good enough to hold a conversation.


The remaining three dates (not withstanding the 29th Dec at Par for speed events) are as follows., all of which will cost £2 per athlete

Sunday 12th January 2013 Carn Brea 1015 am

Sunday 16th February Carn Brea 10.15am

Sunday 24th March Par.10.15am. I intend to invite athletes from Devon to this one

Some of the controlling factors are the dates for County Schools cross country, an early Easter, Sports-hall, half term etc. It is still open to potentially good athletes and if there are a lot of athletes of varying standards/events in each discipline then the lead coaches should split the athletes into two groups and appoint other coaches to help.


I had intended reintroducing this event in February, but with the Network still planning to hold workshops i thought it wise to postpone it until later in the year.

PHYSICAL PREPARATION W/S SALTASH. Feb 2nd with Rob Thickpenny from England Athletics. If you are interested, contact Annalese Heard. Some older athletes may also benefit from this workshop.