Special Endurance (150-300m Sprints)

Special Endurance training focuses on sprinting over distances longer than typical maximal speed efforts (100m). This type of training improves the ability to sustain a high level of speed over a longer duration, targeting both anaerobic and aerobic systems, with an emphasis on endurance at high intensities.

Energy Systems Involved

• Anaerobic Glycolysis: For distances like 150-300m, the anaerobic system is heavily involved as it relies on glycolysis for energy production. The accumulation of lactate begins to increase as the distance stretches beyond 100m, requiring athletes to push through fatigue.
• Aerobic System: Although less dominant in shorter efforts, the aerobic system starts to come into play in the latter part of the sprint, especially for 300m efforts. This system helps clear lactate and delays fatigue, contributing to overall stamina and recovery.

Training Cues

• Effort Focus: These efforts should be run at approximately 85-90% of your maximum sprint speed. Aim to maintain as much velocity as possible without compromising form.
• Relaxation: As fatigue sets in, the key to success is to stay relaxed. Focus on maintaining form, especially during the last 50-100m, where speed tends to drop.
• Breathing: With these longer sprints, proper breathing is crucial. Focus on breathing through the stomach rather than shallow breaths, helping you stay relaxed and avoid panic during the last portion of the sprint.

Rest Periods

• Rest Between Reps: Rest should be between 15 to 30 minutes between sets. These longer sprints induce more fatigue, so longer rest is needed to ensure full recovery and optimal performance. Use this time to rehydrate and stretch to prevent injury.