Phosphagen Energy System
- Sprints, 12 x 20m with recovery of 2 minutes recovery between repetitions.
- Sprints, 5 x 60m with 6 minutes recovery between repetitions.
- 8 x 30m shuttle runs with 2 minutes recovery between repetitions.
- Resistance training of 3 sets of 3 repetitions at 90% 1rm, with 5 minutes rest between
sets. The intensity should be done 2 to 4 times per week for maximal performance of the
phosphagen system.
Glycolysis Energy System
- Distance sprints, 5 to 8 x 300m, with 5 minutes recovery between repetitions.
- 150m intervals at 400m pace with 3 minutes recovery between repetitions, until pace
slows significantly. - Long distance sprints, 6 x 500m with 3 minutes recovery between reps.
Oxidative Energy System
- 4 to 6 sets of 2 to 5 minute runs, with 2 to 5 minute recovery between intervals.
- 10 sets of 400m runs, with 60 to 90 seconds recovery between intervals.
- Long distance 5 to 10 km runs.