[i]Originally posted by mike[/i]
In my opinion when training the various energy systems there are two dependent factors which should establish the guidelines for your training distances: intensity and duration. Using rep distances alone without factoring in either the intensity or duration that it takes to cover the rep is ignoring the limitations of each energy system. Taking that into consideration here are some very GENERAL guidelines for when the various energy systems will last (note that there is overlap between these energy systems and also that the exact durations will vary slightly depending on where you look):
ATP: ~4-6 seconds
ATP+PC: ~15-20 seconds
Anaerobic Glycolysis (alactatic): ~ 20-45 seconds
Anaerobic Glycolysis (lactic): >45 seconds
Keeping these numbers in mind you can see that using distances alone wouldn't be sufficient because athletes of various levels could be running the same distance but working different energy systems. So for example, if we take an average female HS 200m runner who has a 200m PR of 28s and an elite male 200m runner who has a PR of 20s. If we prescribed the same workout to both athletes, say 4 x 300m @ 95% with 8 minutes rest, they would actually be very different energy system workouts. This is because of the difference in the speed of the athletes. The elite male could likely run all of the 300s in under 33 seconds. The HS female would likely be running about 50 seconds for each one. So in the case of the elite male the workout would be almost completely alactic and would PRIMARILY be working the ATP+PC system. In the case of the female, the workout would induce a ton of lactate and would probably be PRIMARILY an anaerobic glycolysis workout.
EXCELLENT post mike..I had just finishing searching for this type of info you posted..while I am designing my own training schedules and meet dates I thought of how I could better encompass my weekly training needs wityh respect to the different energy systems..
great job on the post..here is the article I found while on my search if anyone is interested..